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Friday October 12, 2018

7
Oct

Friday October 12, 2018

Hypertrophy / Acc Resistance (Upper)

Mobility/Activation: x 2

  1. 30 band pull aparts (15 palms up, 15 palms down)
  2. :20 hollow body hang
  3. slam ball toss 100m

 

Strength:

1a. push up variation 4 x 8-12 (incline, plank, weighted plank,

rings)

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

 

Conditioning:

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

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