Wednesday 24th July, 2019

Warm Up:

5 mins cardio
//
Push ups complex
3 reps each position
Hands wide
Hands wide pointing out
Hands wide pointing in
Hands Normal
Hands Normal Pointing out
Hands Normal Pointing in
Hands Narrow
Hands Narrow pointing out
Hands Narrow Pointing in
//
DB Shoulder complex
10 Alternating press
10 Press out in front
10 Press across body
________________________________
Push Jerk:

Establish a 3rm for the day (12 mins) ,

3 x 3@85% of today’s 4rm.
rest 2 mins between sets
______________________________________
Superset 01:

4 x 10-12 DB Bent Over Row @2121, rest 60s
+
4 x 10-12 DB Z- Press, rest 2 mins x 4 sets
__________________________________________
Snatch Grip Pendlay Row

4 x 6 reps@, rest 90s
_________________________
Intervals

4 min window
500m Row
15 DB push jerks@22/15
AMRAP
50 Double unders
15 Wall balls
rest 3 mins
x 4

← Back to Blog