8.3.18 Friday

PERFORMANCE
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Five Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps **Building Each Set**
Rest 30 seconds
Behind Neck Snatch Grip Push Press + Overhead Squat @22X1 (1+1) **Build to 1RM ** 
Rest 90 seconds btw sets
C. “Midline Thrasher” 
Complete as many rounds and reps as possible in 10 minutes
5/3 Wall Walk
30ft Double DB Front Rack Lunge 50/35# per hand
5 Dumbbell Power Clean  50/35# per hand
30 Sit ups
D. Decompression x 1-2/side
FITNESS
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Five Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps **Building Each Set**
Rest 30 seconds
Strict Press + Push Press (1+1) **Build to 1RM** 
Rest 90 seconds btw sets
C.   “Midline Thrasher” 
Complete as many rounds and reps as possible in 10 minutes
5/3 Wall Walk
30ft Double DB Front Rack Lunge
5 Dumbbell Power Clean
30 Sit ups
D. Decompression x 1-2/side

Leave a Reply

Close Menu
×

Cart