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Friday October 26, 2018

21
Oct

Friday October 26, 2018

Hypertrophy / Acc Resistance (upper)

 

Mobility/Activation: x 2

  1. 5 cal ski erg sprint
  2. 10s hollow hang + 10 scap pull ups
  3. :30 high plank to elbow plank walk

 

Strength:

1a. db hammer curl to press 3×12

1b. chin ups w/ 5s eccentric 3×6-8 (scale to ring rows same

reps and tempo)

2a. bench supported single arm db row 3×12/arm

2b. half kneeling pizza press 3×6-8/arm (scale to half kneeling

kb press)

 

Conditioning: “Jackie”

1000m Row

50 Thrusters (45#)

30 Pull Ups

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