6/20/2017
(Tuesday)
Warmup
400M row
3 slow rounds
5 strict pull-ups
10 push-ups
-Mobility
1 min chest
1 min hamstrings
1 min pigeon
-Strength
EMOM X 15
Min1: 3 bench press @82.5%
Min 2: 7 horizontal ring rows (feet elevated optional) @20X1 tempo
Min 3: rest
-Conditioning
“Power clean Elizabeth”
21-15-9
Power cleans 135/95
Ring dips
-Extra strength
3X10 Arnold DB strict press @20X2 tempo, rest 2-3 mins between sets
-Extra skill
Every 60 secs x 7 sets
3-5 perfect strict HSPU
-Cooldown
200M walk
Repeat stretches