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THURSDAY 180419

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Shoulders/Traps

Group…

Bear Crawl Down

Crab Walk Back

10 PVC Behind Neck Presses

10 Dislocates

PVC Front Rack Stretch

30 Sec Handstand hold

10 Hollow Rocks

Review the Seated Press

 

Strength and Skill:

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2 minutes

Build to today’s 3-RM.

Take 16 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Hanging Leg or Knee Raises
12 Dumbbell Push Presses

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (50/35 lbs)

 

Mobility:

LAX to Shoulders and Traps

Roll Posterior

Banded Lat Stretch

Mash Lats

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