Warm up: 300 m run/row; 1 x 10 pvc pass thrus, windmills, ohs, good mornings; 2 x 10 db/kb alt snatches, 10 wall balls, 10 swings, 5 push ups, 10 ring rows
Mobility: foam roll the lats & Jimmy Buffets
Skill/focus: Bench Press
Warm up to 80% of your 1 and. . .
Bench Press
4 x 4 @ 80% of your 1 rm
10. 9. 8. . . 1 of:
Level 3
walls balls 20#/14#
kb snatch alt hands 70#/53# (tot)
Level 2
Wall balls 20#/14
Db snatch 45-55#/30-35#
Level 1
Wall balls
Db snatch
For time
First bench day of the New Year. . .
Goals, goals and goals! The board is getting full. Kudos to the ones on there that have already been achieved. We'll be re vamping to have more room to write down our 2014 goals so get ready to exercise your fingers. . .
Mobility: foam roll the lats & Jimmy Buffets
Skill/focus: Bench Press
Warm up to 80% of your 1 and. . .
Bench Press
4 x 4 @ 80% of your 1 rm
10. 9. 8. . . 1 of:
Level 3
walls balls 20#/14#
kb snatch alt hands 70#/53# (tot)
Level 2
Wall balls 20#/14
Db snatch 45-55#/30-35#
Level 1
Wall balls
Db snatch
For time
First bench day of the New Year. . .
Image
Goals, goals and goals! The board is getting full. Kudos to the ones on there that have already been achieved. We'll be re vamping to have more room to write down our 2014 goals so get ready to exercise your fingers. . .
Image
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