Wednesday, August 9, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×7 B-O BB Row
  • 3×20″ Battle Rope

 

Strength/Skill:
Bench Press 5×5 @ HAP

 

 

MetCon:
EMOM x 10
RX
1-1-2-2-2-2-3-3-3-3
 
  • Power Clean 135/93
  • Front Squat 135/93

Fitness/Recovery
EMOM x 10
 
  • 7 DB Snatch
  • 7 DB Front Squat

 

 
Powerlifting:
Max Effort Upper Body
 
  • Floor Press 100%
  • 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.