Call Us: (239) 207-2533

Thursday

Thursday
20
Dec

12-21-17

Warmup:
3 Sets not for time
5 Broad Jumps
10 Rower Pike
6-8 Half Kneeling Arnold Press

 

Training:

A1: Muscle Clean 4,4,4,4; rest 30sec
A2: DB Pause Push Press 2sec pause in dip + 2sec Pause OH; 4,4,4,4; rest 1 min
B: Deficit Handstand Push-Up Negative 5-6 sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2 min x 3 sets (slower eccentric this week). Use abmats and scale appropriately.

C:For Time @ 75%
15-12-9-6-3
KB Suitcase Deadlift R – heavy
KB Suitcase Deadlift L – heavy
Ring Push Ups

rest 3mins

For Time @ 75%
14-12-10-8-6-4-2
Dumbbell See-Saw press- same concept as See-Saw row
Barbell Glute Bridge (choose a tough load)

Leave a Reply

captcha

Please enter the CAPTCHA text