A) STRENGTH
1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
Rx+ Additional Training – Bar Dips: 5 x 10. Rest 60s.
– add weight if needed.
B) CONDITIONING
4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each)
15 Barbell Rows (95, 65)
10 Strict Chin-ups
Rest 2:00
Rx+:(115, 75) (20 Barbell Hang Power Snatch – same weight as rows) (15 C2B Pull-ups per round)
L3: (40, 30) (75, 55) (7 Strict Chin-ups)
L2: (35, 25) (65, 45) (Band Assisted Chin-ups)
L1: (30, 20) (55, 35) (Ring Rows)
E) EXTRA CREDIT (AFTER CLASS)
3 Rounds of:
banded pushdowns x 15
Alternating DB Curls x 10 each
Rx+ 4 Rounds – Pushdowns x 25 reps per round
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