Friday, February 21, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Lunge Strict Press 1RM – sample rep scheme is 5, 3, 2, 2, 1, 1, 1. Start with DB/KB, if too light move to a BB

 

MetCon:
reps of 15-12-9 for time
Comp. – 135/93
 
  • C&J
  • Floor Press
  • Floor Wiper

RX – 40’s/25’s
 
  • DB Push Press
  • DB Squat
  • DB AH Leg Lift

 

Powerlifting:
 
  • Bench Press – work up to 95%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pulldown 100 ea.
  • Band Facepull 100 ea.

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