|MAMBA LADIES!!! M-MOTHES, A-AGAINST, M-MAKING, B-BINGO, A-ARMS!!! |
1. back squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2
2. 100 ab mat sit ups
3. chins: 25 total
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete the following for time...
*Perform 2x power snatch (50kg/40kg) every minute on the minute, beginning after the first minute.
Core: 100x sit ups