Ryan and I are pretty much doing the same thing and training together as much as possible. I'm getting him to work on his weak stuff for ten mins in his warm up. He's working on HSPU, double unders, squat depth. If I was you I'd do the same.
Here is what Ryan and I are doing this week so you can join in and do the same. Danielle in brackets are what you can do scalled if needs be. Matt I'll leave it up to you to scale if you want.
Post your scores in the comments below like I have done. Go team.
Monday (Only me)
Front squat 5@50% 3@60% 2@70% 1@80% 1@90% 1@95 1@100+%
I'm using this protocol for all of my strength exercises. If you know your one rep max then go for it. If not I'd use it as a chance to find it, then next time. On the last set I've been trying to beat my previous best.
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20 ring Dips (feet supported)
20 40kg power snatch (just the bar)
20 DU (40 singles)
x 3 it took me 16:02. The ring dips killed me
Tuesday
Floor Press
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500m row
20 24kg kb swing (8/12kg)
20 press up (knees)
amrap 20min
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Front squat
ReplyDelete5@62.5kg
3@75kg
2@87.5kg
1@100kg
1@112.5kg
1@117.5kg
1@130kg new 1rm
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16:.02
Ryan and I did bench press instead of floor press
ReplyDelete62.5 (5)
75 (3)
87.5 (2)
100 (1)
112.5(1)
117.5 (1)
120 (1)
125 (1)
130 (1) Equal 1rm only ever got it twice before
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5 rounds + 231m on rower