Southwest Strengh representing team Manitoba this past weekend. If you look at Rienna’s picture you can see me in the background trying not to have a heart attack 😉
Tuesday – Deadlift Int Sets + 60/60 MAP
A. Deadlift @ 11×1, 6-6-6, 3-4 min b/t – last set tough
B. 3 sets @ high effort/85-90%:
60 sec Shoulder to OH @ 55/75lbs
60 sec rest
60 sec Bar Facing Burpees
60 sec rest
60 sec Front Squats @ 55/75lbs
60 sec rest
60 sec Bar Facing Burpees
60 sec rest
60 sec DU’s/Singe Unders
60 sec rest
60 sec Russian KBS @ 16/24kg
60 sec rest
Wk 1 – Mar. 28
Tuesday – Sn EMOM Volume + CJ EMOM Volume + Pchain/Plyo/Core EMOM
A. Squat Snatch, 1 rep every 45 sec x 20 reps
– 5 reps @ 70%, 5 reps @ 75%, 5 reps @ 80%, 5 reps @ 85%
B. Squat Clean & Split Jerk, 1 rep every min x 12 minutes
-4 min @ 75%, 4 min @ 80%, 4 min @ 85%
C. EMOM x 10 minutes:
5 min: – 1 tough seated Box Jump on to High Box – every 20 sec
5 min: 6 Barbell Good Mornings @ 4011
D. EMOM x 10 minutes:
1st – 30 sec L Leg Banded RDL @ 2011
2nd – 30 sec R Leg Banded RDL @ 2011