Bench Press

Bench Press

Squat Recovery

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Conditioning

4 rounds

  • 10 Cal Assault Bike
  • 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Strength

  • Bench Press 3 x 5 @ 50%. 1RM
  • Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

  • 5 Clean and Jerks (135/95)
  • 10 Toes-to-bar

Gymnastics

  • 100+ Toes-to-bar throughout the workout

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 6 x Glute Bridges (315/225)
  • 12 x Hip Flexor Lifts (6ea. leg)
  • 6 x GHD Back Extensions (weighted)
  • 6 x Handstand push-ups

3 Rounds Alt E2MOM

  • 6 x Reverse Hyper (150+/100)
  • 6 x Bench Press. (75% of 1RM)
  • 6 x Hamstring curls
  • 6 x Tricep Pull-downs