Strength
1A) Push Press
Performance: Wendler 5-3-1
- 75% x 5
- 85% x 3
- 95% x 1+
Use a training max.
Fitness:
- 3 x 1-3
1B) Single Arm Dumbbell Row
- 3 x 12
Conditioning
In 12:00, climb the ladder, adding 3 reps every round:
- Dumbbell Clean and Jerk (35/25)
- Calorie Row or Bike
Optional Independent Work
Every minute, on the minute, for 5:00:
- 3-5 Ring Muscle Ups
3 Sets:
- 12 Dumbbell Floor Press
- 10-15 Band Face Pulls
Pull Up Program
You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 8-10 Scap Pull Ups @ 3112
- Rest 45s
- Ring Rows x 12-15 @ 4010
- Rest 45s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020