Hypertrophy / Acc Resistance (Upper)
Mobility/Activation: x 2
- 30 band pull aparts (15 palms up, 15 palms down)
- :20 hollow body hang
- slam ball toss 100m
1a. push up variation 4 x 8-12 (incline, plank, weighted plank,
1b. mulit-grip bar inverted rows 4 x 6-8 on each grip width
(scale or sub with ring rows)
1c. 3 way raise (front, lateral, reverse fly) 4 x 10 each
With a running clock, every minute perform 1 lift and add weight
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is heaviest load for the snatch, clean and deadlift and time completed
Rx: add 10lbs
Sc: add 5lbs