09/21/18

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Warm Up: 

3X:

10 Empty Barbell Bent Over Rows

30-Second Handstand Hold

5 Dips

Upper Body Push:

Incline Bench 3 X 4

2 Warm Up Sets — Find Working Weight — Stop One Inch From Chest — Never Come Off Tension

Add weight to 08/24

Bootcamp: Use DB's and Perform Incline Bench as Normal

Conditioning:

100 Burpee Box Jump Overs for Time

Auxiliary:

5X:

14 Hammer Curls: 8/4/2 Reps w/ 10-Seconds Between 

20 Tri Rope Pull Downs

 

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09/20/18

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Warm Up: Snatch Warm Up

Dynamic Pull:

Power Snatch/Hang Squat Snatch/OHS 5X, Every 3 Minutes, Same Weight

Bootcamp:

AMRAP 12:

10 Burpee Box Jumps

20 DB Snatches

Conditioning:

10X:

1 Snatch (155/105#)

10 Calories on Bike or Rower

Auxiliary:

Barbell Option: Deficit Deadlift: 3 X 8

Non-Barbell Option: 15 Suitcase Deadlifts, One Set Every 3 Minutes, 6X

 

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