Find your 5 rep max
Start with two sets of 5 reps with an empty bar, then increase weight each set to find your 5 rep max. Begin counting your first of 5 sets at approximately 60% of your 5 rep max. If you know your most recent 5 rep max, target your weights to beat it by at least 5 pounds in your 4th or 5th set. If you do not know your 5 rep max, the coach running your group will assist you with choosing weights, only allowing you to increase the load if you can maintain proper form and full depth.
Conditioning: 6 minutes max wall ball shots, 10 weighted sit-ups the end of each minute (1:00, 2:00, 3:00, 4:00 & 5:00 on the clock.
Warmup: 3 rounds, 300 meter row, 20 sit-ups, 10 goblet squats, 5 burps
Cool Down: Coach's Choice
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