Every 3 minutes for 15 minutes: (5 sets)
4 Bench Press at 80%,(+5-10# from last week) last set ME set
5 weighted Pull-Ups at 80-85% of best set from last week in between each round
Notes: Stick to the percentages
If the pull-ups are easy add weight but only if you can keep the tempo
EMOM for 9 minutes:
8-10 Kneeling Landmine Press each side
50 Second Weighted Plank Hold
25 Second Kneeling Banded Pallof Press each side
Master's Games Workout #7:
"Biking DT"
For Completion:
DT (5 Rounds)
5 Min Work
Bike Calories
Max DT with remaining time
1 Min Rest
4 Min Work
Bike Calories
Max DT with remaining time
1 Min Rest
3 Min work
Bike Calories
Max DT with remaining time
Notes: Time is when you have completed 5 Rounds of DT
DT is defined as 5 rounds of 12 Deadlifts, 9 Hang Power Cleans and 6 Shoulder to Overhead
L1: Cals: 25/15, 15/10, 10/5, 75/55 or 45/35 or 15/10
L2: 31/21, 21/13, 11/5, 105/75
Rx: Cals: 34/24, 24/16, 14/8, 135/95
Rx+: Cals: 40/30, 30/22, 20/14, 155/105
12-10-8-6-4-2
DB Hang Power Clean and Jerk
Burpee Box Jump Over
Ski Cals
Notes:
L1: 15/10
L2; 25/20
Rx: 50/35
3 sets:
Max Hollow Hold
12-15 Alt Bicep Curls, Heavy
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine
Jerk Bnk in Split - 38% x 3 x 3
Jerk Bnk - 5 singles each weight OTM, then HS if good - 75% x 1 x 5, 80% x 1 x 5, 85% x 1 x 5
Push Press (3 sec hold overhead last rep, last set max reps 8 RPE) - 78% x 3, 81% x 3, 84% x 3
Pause Jerk Dip Squat (3 sec) - 100% x 3, 105% x 3, 110% x 3
Every 6 minute for 18 minutes:
1K Run, RPE 7-8