170413 ~ Blue & White Day!! Go Leafs Go!!
Pssst....did you hear?!?! THE LEAFS MADE THE PLAYOFFS!!! Wear your best Blue & White to help cheer our boys on to victory!!
One more Maxout session before we dive into our new Hypertrophy cycle! Give it all you got and push that weight!!
Press Series 1RM
20 min to complete
Every 3 min x 6 min
**All Singles…Rack Every Rep
2 Strict Press + 2 Push Press + 2 Push Jerk + 2 Split Jerk @ 50% (Split Jerk)
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 60%
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 70%
From this point forward rest as needed….continue with singles until each movement has been maxed out.
Complete as many rounds as possible in 12 minutes of:
21 Hollow Rocks
14 Single Arm DB Push Press (Heavy)
Use a single, heavy dumbbell and alternate arms each rep.
2000m Row – Recovery Pace.
GO LEAFS GO!!!!
Posted on Wed, April 12, 2017
by Sue Ann Van Damme