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Wednesday December 12, 2018

9
Dec

Wednesday December 12, 2018

Mob/Act:

3rds of

10 Pallof press with band

30 sec hollow hang

10 half kneeling pizza press (5 each arm)

 

 

Strength:

Work up to 3RM in bench press (1 sec pause at the bottom)

80% of 3RM, 3 sets of 5 reps

15 band pull a parts between every single set of bench press (hold at least 1 sec on each rep), should be moderately difficult to do 15

 

Conditioning:

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Reps Until 7:00.
C: 135/95

P: 95/65

F: 75/45

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