Tuesday November 12, 2019

A) Shoulder Work
Every 90s x 4
5 Strict Press

Every 90s x 6
3 Push jerks

Every 90s x 8
1 Split jerk (Build)

B) Superset 1
Bi) Dumbbell Row
4 x 12, rest 1 min
Bii) Incline Bench Press
4 x 12, rest 2 mins

C) Superset 2
Ci) Single Arm Dumbbell Push Press
4 x 8 per arm, rest 30s between arms then 1 min after completion
Cii) Strict Pull up 
4 x ME reps, rest 2 mins

D) Work
4 min on 2 min off x 3
15 Power clean@50/35
15 Bar facong burpee
15 push jerk
ME Bike in remaining time.
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