Yesterday... Was really really real. That workout was so tough, it hurt the soul. Now today is not going to be as wild or grueling but trying to push some weight. Majority filled with heavyass back squats and a short burner.
20 leg swings
3x10 empty bar back squats
A.) 5x5 Back Squats ( EVERY set is to be above 80% of 1rm max, I'll leave the rest up to you)
B.) 8 min AMRAP - all with one plate
10 OH Plate Lunges
10 Burpee 2 Plate
10 Russian Twist (10 each side)
RX = 45/35#
Scaled = 35/25#
Elite = OH Barbell Lunge 115/75#
Burpee over bar
Now Posting with normal programming-
HYPE Weightlifting Program - Linear Classic / FrontSquatBias week 1 Day 2
- Full Clean n' Jerk - (1+1) 3 x 5 @ 75%
- Power Snatch + BTN strict press - (1+3) x 5 @60% of power snatch
- Snatch Pull - 5x3 @ 95% of 1rm snatch
5 rounds, rest as needed.
10 Pendlay Row
The Boss... is Officialy in the GAME. My goal.... is legit to get him up here. it needs to happen. Life would be complete. #RossFit up to Boca.. #WeOutChea. The dude is down 100lbs doing #CrossFit.. This shit is real.
That's Garret Fisher , 2013 Games athlete, in the background coaching Rick Ross into some serious gainz.