Warm Up:
Pull-ups: 10 +45, 6 +90, 5 +90
Dips: 20, 15 +45, 10 +90
Knee Jumps to Squat: 5x3
Strength:
Reverse Grip Bench: 10, 5, 3, 5x1
Deficit Snatch-grip Deadlifts: 5x3, 5x1
Reverse-grip Rows: 3x6, 2x3
Hang Power Clean: 5x3, 3x1
Dumbbell Clean and Press: 10x1
Weighted Sit-ups: 3x10
Conditioning:
Farmer's Walk: 3x 100'
Rowing: 1000m
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