1- Front Squat x 4 reps
2- Deadlift x 5 reps
3- 10 weighted push-ups on low parallettes
4- 8-10 weighted strict pull-ups
-If you decided on the bench and pull-ups yesterday cut it to a 30 minute EMOM
1- Front Squats x 3
2- Deadlift x 4
3- Seated Alt DB press x 8 each arm
-For both make the FS and DL heavy ish from the start
2) Rotate through the following 4-5 times in 20-25 minutes
(we will do a brief dynamic warm-up then go over everything and then the 1st round you perform will be with minimal weight as your true warm-up)
-Keep the weights manageable and good control
5-8 Single Arm Hi Pull (keep the DB or KB close to the body and get your elbow as high as it can go, do not force it)
Chest Supported Underhand row x 8-10. Prop benches up on plates and laying face down grab the bar below the bench
Double OH Step-ups x 5 each leg - keeping the weights light and belly tight alternate legs
Seated Sled drag face pull x 6-8 pulls (arms straight pull to your face, slide back and pull again)
1 minute HEAVY farmers hold using DBs- shoulder blades tight
If you have time:
3) For time:
120 V-ups
every 2:30 perform 12 GI Janes
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