Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x6 @ 70%
1x6 @ 80%
1x3 @ 90 %
1x2 @ 95%
Press: (95%)
1x5 65%
1x5 @ 75%
1x5 @ 80
1x5 @ 80
Conditioning: 10min Amrap
5-10-15-20......
Hang Clean and Jerks (135/95) (115/75)(95/65)
5-10-15-20....
Burpees
Do 5 Hang Cleans and 5 Burpees, then 10 Hang Cleans, 10 Burpees....reps go up by 5. Get as far up the ladder as you can in the 10min
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean