Friday, February 1, 2019

Warm-up:

  • 3×30′ Bear Crawl
  • 3×8 Good Morning Squat
  • 3×3 Strict Pull-up
  • 3×5 B-O Barbell Row
  • Ramp-up

 

Skill/Strength:
Deadlift
5×2 @ HAP

 

MetCon:
RX
EMOM x 10
3-3-3-3-2-2-2-2-1-1

  • Hanging Power Clean 135/93
  • Front Squat 135/93

Fitness/Recovery
EMOM x 10

  • 7 DB Squat Clean
  • 5 Push-up

 

Powerlifting:

Max Effort Upper Body

  • Bench Press – 90%
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.