1a) Press, 3x5 (5-10lb more than last week)
1b) Pullups
Set 1: AMRepsAP
Set 2: AMRepsAP-20%
Set 3: AMRepsAP-30%
Aerobic Capacity
22 minutes AMRoundsAP:
15 Box Jumps
15 Situps
15 DB Thrusters, 25/15lb
15 Band Goodmornings, blue/red
15 Renegade Rows, 25/15lb
15 Air Squats
The pullups will be paired up with the press like we've been doing. I will tell you what band you'll be using for all three sets. The first set you'll do as many reps as possible. The key here is to get absolutely as many as you can. Don't save any reps in the tank. If you do, the next two sets will be too easy. The second set you'll do 20% fewer reps than the AMRAP, and the third set will be 30% fewer reps than that first set. And if the math says that you have to do fractions of reps, we'll just round up. Ha.
The aerobic capacity training will be done in the same format and with the same goal as what we did last Tuesday but with different exercises.
Renegade Rows
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