November Pain

Workout of the Day
A. Back Squat 4×8
B. 5 wtd pull up + max strict pull up *5 sets, rest as needed
C. SA DB Bent over row 3×6-8 Reps @21X3 *rest 1min after both arms
D. BB Bent Over row (swith every rep btw overhand and underhand) 4×10 *build wt, rest as needed
E. AMRAP 6
Max UB sets of double unders
Competition
AM
A) Ski Erg
20 Sec
30 Sec
40 Sec
50 Sec
60 Sec
** Then Back Down
REST: 2:1
X 8 Up N Downs
PM
A) HPS (2) + TnG Snatch
6 Sets
B) Slow Snatch Press Unders + OHS (5)
5 Sets
*Build
C) Dbl KB OH Split Sqt @ 22X1
4 X 3-5 Each Leg
D) Wtd Pull Ups (5-7) + Unwtd C2B (12-15)
5 Sets
E) Rev Hypers
4 X 12-15
F) Cond:
OHS 10 (155)
50 DU
5 RC
OHS 15 (135)
50 DU
3 RC
OHS 25 (115)
50 DU
1 RC

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on email
Email
Share on print
Print