Snatch complex 2 high pulls + 1 power snatch from hang position Deadlift A.) 3 sets(+20) from week 1, 3 sets (-10%) B.) 5 rep max (+10) Back squats A.) 3 sets from Monday's drop down...
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Bench press A.) reg grip: 3 sets(+5), close grip: 2 sets(+5) B.) 3x6-10(+5) Chin-ups: 3xME DB side raises: 2x10-15 WOD: 8 rounds Prowler push x 25 yards 30 seconds max effort push-ups RM Sent from my iPhone ...
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Back squats A.) 3sets(+5-10), 2sets(+5-10) B.) 3x5(+5) A.) RDL: 2sets(+10) B.) SLDL: 3x5(+10) WOD: 6 rounds 200m run 6 hang power snatch 10 front rack lunges 12 evil wheels RM Sent from my iPhone ...
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A.) broad jump: take 5 attempts to find max distance B.) box jumps: 4x3(+) Power cleans: A.) 2 RM(+10) B.) 5x3(+5) WOD: 3 rounds 90 seconds to complete each round Rest 90 seconds between each round 1/2 gasser 30...
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Strict press A.) 2 sets (+5), 1 set(-20) B.) 3x6-10(+5) Flat DB press: 2x10(+5) Pull-ups: 3xME DB upright: 2x10-15(+5) WOD: 12 min AMRAP DU x 30 Push press x 4 @ BW BB bent rows x 6 Ball slams x...
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Deadlift A.) 2 sets(-10%), 2 sets(-10%) B.) 5RM(+10) Back squats A.) 3 sets @ drop down weight from Monday B.) 3x5(+5) Plank holds(weighted): 3x45 seconds RM Sent from my iPhone ...
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A.) reg grip: 2 sets(+5-10), close grip: 2 sets (+5-10) B.) 3x6-10(+5) Chin-ups: 3xME DB side raises: 2x10-15(+5) WOD: 4 rounds DB push press x 12 Pull-ups x 12 Toes to bar x 12 RM Sent from my iPhone...
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Back squats A.) 2 sets(+5-10), 2 sets(+5-10) B.) 3x5(+5) A.) RDL: 2x6(+10) B.) SLDL: 3x5(+5) WOD: 8 rounds DB step ups x 12 tot Deadlift x 30 seconds max reps RM Sent from my iPhone ...
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