Wednesday 3rd 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 Press:

5 x 1, rest 90s

3 x 10@50-60%, rest 2 mins.
____________________________
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:

90s window
12/08 cal assault bike
AMRAP
6 power cleans@50/35
6 Burpee over bar
rest 3 mins
x 6

← Back to Blog