Monday 7.1.19

Practice

Strength

A. Back Squat

5 x 5 @ 80%

Rest 90 seconds between sets

Conditioning

B. 4 Sets AFAP:

10 Unbroken Thrusters 115/85

*10 Unbroken Pull Ups

*5 Unbroken Toes to Bar

**500/400 Watts + for 30 Seconds

* Goal is to stay on pull bar for Pull ups and Toes to bar

**time doesn’t start until watts reach 600+/500+ watts, then the goal is to hold for 30 seconds

Rest 2 mins between sets.

C. Accessory

Chest

3 x 10 DB Bench Press As heavy as you can go for 10 Reps

  • Super set with 10 Banded Push Ups

3 x 10 DB Chest Flys (med)

Triceps

3 x 15 Supine Tricep Ext.

w/ superset burnout banded tricep push downs

3 x 10 (each side) Tricep Kickbacks