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WEDNESDAY 190515

Warm-up:

Individual…

Skip Rope 2 minutes

Foam Roll Upper Back

Group…

Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you)
Rest 30 seconds

Then…
Take 5-7 minutes to build to your set 1 weight.


Strength and Skill:

Every 2:30 minutes, for 15 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

 

Fitness:

Five rounds for time of:
12 Stationary Dips or Push ups
12 Dumbbell Push Presses
12 Burpees

Performance:

Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Time cap of 15 minutes.

 

Mobility:

LAX to Pecs/Traps/Plantar Fascia

Roll Posterior

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