Tuesday
Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Followed by…
Two Sets:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-92%
*Sets 11-12 = 1 rep @ 93-95%
B.
Five rounds for time of:
10 Push Presses (135/95 lbs)
10 Chest-to-Bar Pull-Ups
Boom Lite
Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Followed by…
Two Sets:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds
Then…
A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses @ 10X1
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 45 seconds of Reverse Snow Angels (slow & controlled)
Minute 4 – 45 seconds of Hollow Body Hold
B.
Five rounds for time of:
10 Dumbbell Push Presses
6-8 Strict Pull-Ups
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