Tuesday 05-07-19 S

Monday, May 6, 2019

Warm Up: 
600/500m Row 
30 Secs Non Active-Hang 
60 Secs Doorway Stretch (Set 1: 30 secs per)
30 Secs Non Active-Hang 
60 Secs Rig Assisted Lat Stretch (Set 2: 30 secs per)    
400/325m Row 
2 Sets of: 
10 Pause Hang & Shrugs 
10 Ring Rows 
200/150m Row 
2 Sets of: 
10 DB Push Press- light  
10 DB Bent Over Rows- light      

 

Skill/Warm Up Set: 
DB PP + DB Split Jerk 
Weighted Pull Ups 
Hang Power Cleans 

 

20 Min EMOM of: 
Min 1: 2 DB PP/Jerk + 1 DB Split Jerk @ 55/35 or < 
Min 2: 3-4 Strict Weighted DB Pull Ups 
Min 3: 1-2 Hang Power Clean @ 80-85% 
Min 4: Active rest or build in weight 
+
Rest 2 mins 
+
Workout: 
10 Min AMRAP of:    

6 KB Swings @ 53/35-70/53   
8 Burpees  
10 Pull Ups    
+
Finisher: 
C1. Standing DB Alt Bicep Curls, 3 x 30/15 per (light)    
C2. Strict Ab Mat Sit Ups, 3 x 15-20  

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