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Monday

Monday
7
Jan

01-08-17

Warmup:
3 Sets
5 Single Leg Broad Jumps
20 Landmine Oblique Twists (10 per side) Video Here
6 Half Kneeling Barbell Press per knee (12 total)

 

Training:
A: 2 Hang Pwr. Clean + 2 Pwr. Clean + Pause Push Jerk 1 rep 2sec pause in dip, 1 rep 2sec pause in catch, 1 rep no Pause (3 total per set); rest 2 min. x 4 sets- build across sets but you must hit all reps as they are written.
B1: Single Arm DB Top Down Inc. Bench Press @3131; 4-6/arm; rest 30sec. (one arm stays extended while the other works) rest 30 seconds
B2: Deficit Handstand Push-Up Negative 6-8sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 90 seconds x 3 sets (slower eccentric this week)
C: For Time @ 75%
10-9-8-7-6-5-4-3-2-1
Dead Lift (155/95)
Toes to Bar
rest 3mins
For Time @ 75%
1-2-3-4-5-6-7-8-9-10
Ring Dips
Power Clean (115/85)

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