Friday
12/19
A. For time
Run 400m
21 Shoulder to overhead @ 135#/95#
9 bar Muscle-ups
Run 400m
15 Shoulder to overhead @ 155#/105#
7 bar muscle-ups
Run 400m
9 Shoulder to overhead @ 175#/115#
5 Bar Muscle-ups
*Sub 2:1 of your toughest pulling movement
+
3 sets for quality
Bent over DB row x8 reps/arm
15 kb overhead tricep extensions
Essentials
A. For max reps
1 minute hang clean and jerk w/ bar or DB’s
rest :20
1 minute row for cals
rest :20
1 minute dual DB/KB step-ups
rest 1:00 x4 sets
*need to at least be able to get 8-10 C&J
+
B. 3 sets for quality
-DB lateral raise x1 + DB front raise x1
x8 total reps
-Single arm KB row x8-10/arm @ 30X1