A. Deadlift; work up to a heavy set of 5 reps with regular or sumo stance.
B. Bench Press; 3 sets of 5 reps at challenging wt.- use DB's if needed.
C. 3-5x
10 DB Push Press- as heavy as you are comfortable with using with no back discomfort
Hand Over Hand Sled Pull- 1 length of rope; as heavy as you can pull
50' Sled Drag Forward- same wt as the HOH sled pull, go nice and quick
2:00-3:00 rest- USE YOUR REST PERIODS
Rest periods are there to let you recover so that your next bout is just as intense as the previous one- intense meaning you go just as hard and get at least almost the same result in speed/wt etc. Short changing your rest will cause rapid decreases in performance during your workout and increase your potential for overtraining. Each round should look the same and if at say round four you tank then finish the round out and call it a day. This is a training session not a testing session! Also, we are looking at training our anaerobic system with these intervals, to string them together would shift our training to more of an endurance focus- OK if planned that way but not what is intended.
DB Push Press- only thing I would suggest is feet directly under your hips, not so wide- knees will thank you.
HOH sled pull- pretty straight forward
Forward Sled Pulls- runners or duty boots, up to you!
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