Strength: Bench Press
4 x 12 @ 55-65% of 1RM
Bicep Curls 3x12
Tricep ext 3x12
Conditioning: For Time: (Time cap: 16 min)
50 Dubs
40 Toes to bars
50 Dubs
30 Handstand pushups
50 Dubs
20 Back squats 135/95 lbs
50 Dubs
10 Chest to Bar Pull ups/Kipping Pull ups
50 Dubs
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