210410

POWER | WEEK 15 | 04/04/2021
Shoulder Press
8-7-6-5-4-3-2-1
Rest 60 Seconds between sets. Use the same load for all.

95 lb.

Front Rack Hold
3 x 40 Seconds

225 lb.

THURSDAY 04/08/2021
PROGRAM A
4 Rounds
20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings
40 DB Hop Overs

Suggested Weight Men: 35-55# KB/DB for both
Suggested Weight Women: 20-35# KB/DB for both
Goal: 13-18 Min

Scaled: 40 lb. dumbbell 1/4 Get-Ups, 1.5 pood Russian kettlebell swings
Time: 12:53 (2:59, 3:31, 3:14, 3:08)

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2291m, 2:10.9/500m