The Factory Strength and Conditioning – Strength & Conditioning
Tempo strict press (5-5-5-4-4)
Each rep is:
3 seconds bottom
3 seconds top
15s transition to max DB push press @ 2×50/35#
Super set in constant
Max weight for tempo 45%
Deadlift (10-10-8-8-6)
10 @ 65,70%
8 @ 75,85%
6 @ 90%
Super set each sey with 5 tall box jumps
Metcon (4 Rounds for time)
500m row progression
50m max effort – rest 1 min
100m max effort- rest 2 min
150m max effort – rest 3 min
200m max effort- die 🪦
