Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive
up) with a false grip
3 x 3 pistols
1. Work up to 3 RM Front
squat
2. DE Upper - Press 12 x 3 at
50-60% + bands (red + purple) with 1 minute rest between sets
3. Pendley row, 3 X 5 heavy
4. 3 x 5 barbell walking
lunges
5. Barbell good mornings 3 x
5
6. 3 x 10 strict Ring dips
7. 2 x 100 one-armed Farmers
Walks
1. 245 lbs. x 3
2. 105 x 12 x 3 explosive
3. 185 lbs. x 3 x 5
4. 3 x 5 x 95
5. 95, 95, 95
6. 10, 10, 7
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