A) STRENGTH
1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Use a medium grip – shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits.
2) Bent over DB Rows: 5 x 10. Rest 60s.
B) CONDITIONING
EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)
Rx+:(EMOM 16) (C2B Pull-ups) (30, 20)
L3: (95, 65)
L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)
L1: (65, 45) (Ring Rows x 15) (10, 8)
C) EXTRA CREDIT
Triceps Extensions: 1/3 x 15. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell Club meets at 6:30
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