banner

MONDAY 180716

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

LAX to Pecs and Traps and Scaps

Group…

10 Dislocates

10 Push Ups

10 Scorpions focusing on opening up chest/shoulders

30 Sec Plank Hold at the top of a push up

Bear Crawl Down

Backwards Bear Crawl Back

Review the Bench Press positions

Take 8 minutes to warm up to starting set weight

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

 

Fitness:

Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups

 

Performance:

Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

*can create lagging heats if needed by 3 minutes OR can sub in Bike with 35/40 Calories.

*Track working time total.

 

Mobility:

LAX to pecs

Dislocates

Banded Hamstrings

Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin