Friday, May 24, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill: 
Jerk – 5×5 @ 75%

 

 

MetCon:
2 rds. for time
RX
  • 15 DB C&J 40’s/25’s
  • 15 DB OH Lunge 40’s/25’s
  • 15 DB Fly’s 40’s/25’s

Fitness/Recovery
 
  • 15/10 cal. Bike
  • 15 C&J 65/53

6PM Class – Murph
 
  • 1600 m. Run
then
  • 100 Pull-up
  • 200 Push-up
  • 300 Air Squat
then
  • 1600 m. Run

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press 95%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

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