Uh oh, spaghetti-o.
SO SO SO pumped for this! Pat asked me to program the Mash for this upcoming week! It is going to be a good one and I can’t wait for you all to see it!
For today, there have been a few really cool kind of tests on the mainsite this week. Since I know how your shoulders feel based on how I felt after I did the workout I posted yesterday…I changed it up and chose one part from 2 separate workouts.
Vivendi Lab. Week 9. Saturday.
3/4 Bodyweight Hang Power Clean Ladder
Min 1 – 1 Rep
Min 2 – 2 Reps
Min 3 – 3 Reps…..and on and on until you fail the number of reps needed in that minute.
After you fail to get the total reps needed in a minute…
Lower the weight by 30 lbs for the guys 20 lbs for the girls and do 1 min max reps.
Rest 5 Min
Bodyweight Front Squat Ladder
Same as before. You may use a rack.
Once you cannot keep up in the minute…
Lower the weight 40 lbs for the guys and 30 lbs for the girls…same as before, max reps in a minute.
50 GHD Sit Ups
50 Hip Extensions
For both the hang power clean ladder and the front squat ladder the goal would be to last 8 min +. Over 10 is ideal. If that is not going to happen with the bodyweight percentages SCALE.