Tuesday – 11/28/17
Warm-Up
Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
+
2-3 sets of:
Bench Press and Ring Rows
Workout
A. Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
– Rest 3 minutes between sets and use that time to warm-up for the movements in the conditioning portion below.
B. Choose an option
B1. Three rounds for time of:
10 Hang Power Snatches (115/75 lbs) or 10 Alternating DB Snatches (50/35lb)
15 Ring Dips
-Or-
B2. Three rounds for time of:
400m Run or .5m Bike
25/20 Push-Ups