April 12, 2018
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Intermediate
Strength:
Strict press –
6 x 4 @ 70 %
Muscular endurance:
6 rounds –
3 Pull-ups (weighted if possible)
4 Deadlifts
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Metabolic conditioning:
6 Rounds –
6 Toes to bar
8 Push-ups
12 Squats
Beginner
Strength:
Strict press –
6 x 4 @ 60 %
Muscular endurance:
6 rounds –
3 Pull-ups
4 Deadlifts
Core:
5 Rounds –
Plank x 25 sec
Rest x 35 sec
Metabolic conditioning:
6 Rounds –
6 Knees to bar
8 Push-ups
12 Squats
