1. Warm-up
Stretch Shoulders
Roll Pecs w/ Lacrosse Ball 1:00/side
4 Steady Rounds:
15 Push Ups
Run 100 meters
10 Russian Kettlebell Swings
2. Strength
Strict Press Grip Bench Press – 1×4 @70%, 4×4 @75%
3. OLY
Pause Power Position Clean – 7×2 @80-90%
Clean and Jerk on final rep of each set. Drop and reset after each rep.
4. Bitch Work
Row 250m x 10
Rest 30 sec
5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Leave a Reply