Weightlifting
I. 5 sets
8 Seated Dumbbell Press
15 Upright Barbell Row
Work for as heavy as possible while maintaining form and technique on the dumbbell press. Use an incline bench or back support to ensure upright chest position.
II. Every 2:30 mins x 5 sets: High Hang Cleans + High Hang Clean High Pulls
2 x 3 + 2 reps
3 x 2 + 2 reps
Work to a moderately heavy complex for the day.
III. Every 2 mins x 5 sets
1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat
Pause Front Squats- 3 secs in bottom
Work to a heavy 1+1+1.
WOD
2 Rounds for Time
7 Bar Muscle-ups / Chest to Bars
Shuttle Run, 400 ft (8x 25 ft)
5 Bar Muscle-ups / Chest to Bars
Shuttle Run, 400 ft (8x 25 ft)
3 Bar Muscle-ups / Chest to Bars
Shuttle Run, 400 ft (8x 25 ft)
1 Bar Muscle-ups / Chest to Bars
Shuttle Run, 400 ft (8x 25 ft)
Rest 4 mins between each round.
Machine Subs
20/16 Concept 2 Machine Calories
15/11 Assault Bike Calories
Accessory Work
3 rounds for max reps of:
12/9 Strict Ring Dips
15 Banded Tricep Push Downs
max rep Push-ups
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