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Friday

Friday
16
Nov

11-17-17

Warm Up:

3 sets:
14 Bird Dogs- alternating
2 TGU Per arm
Duck Walk w/light KB in Goblet hold

Training:

A: Back Squat @00X1; 3,3,3,3,3; (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest 2 min between sets
B: For Time @ 90% Effort
15-12-9-6-3
Shoulder to Overhead 75/45
Dumbbell Deadlifts – Challenging for you
C: For Time @ 90% Effort
15-12-9-6-3
Arrested Superman- hands on the back of your head
Strict Ring Pull Ups- create challenging angle for you
D: Max Effort HR Push Ups in 3 minutes

 

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