Warm up
8-12 minutes moving through
1:00 Row (moderate)
5-10 Hand Release Push Ups
10 Hanging Scap Retraction
1-2 Tempo/Controlled Strict Pull Up
5 Single Arm Bench Pres (each arm, moderate)
-Then-
Warm Up to Bench Press weight.
5. Workout Prep
1 set (at workout pace):
2 Bench Press (at workout weight)
2 Strict Pull Up
Scoring: Checkbox
Successory
3 Sets
14 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (7 each leg)
14 Single Arm Dumbbell Row w/Pause at the top of each rep (7 each arm)
12 Dumbbell Chest Flies
Scoring: Checkbox
Push Press
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Scoring: Load
Deadlift
4 Deadlift @ 5/10 RPE
4 Deadlift @ 5.5/10 RPE
4 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
4 Deadlift @ 6.5/10 RPE
Scoring: Load
Strict Lynne “Strict Lynne” 5 rounds for max reps of: Body-weight bench presses Strict Pull-ups -rest as needed after the pull ups “Strict Lynne” Scaled 5 rounds for max reps of: ¾ Body-weight bench presses Banded Strict Pull-ups *One Partner is working at a time on the power snatches then the ski. The other partner must be holding a plank for work to be completed (during the power snatch portion), and then ring row hang (for the ski to be completed). Switch as desired from the working station to the hold station. __ Individual Version For time: 75 Power Snatches (65/45) Every 2 Minutes perform 20 second Handstand Hold -into- 50/40 Calorie Ski Every 2 minutes perform 20 second High Plank Hold
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