strength – Page 9 – MoveWpurpose

5/21/2015 Press It

Warm-Up100 Calories -Assault Bike @Easy Pace

WorkUp to a 5-Rep OverHead Press (Strict)

Then:

5×2 Overhead Press @115% of 5Rep

Then:

5 Sets

6 KB Clean & Press- 6 PullUps –

10 Purposeful Breaths and repeat

Then:

3 Sets

15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams

Then:

Tabata Row:

20 Seconds Max Effort, 10 Seconds Recover x8

Then:

2 Sets

20″ Weighted Plank – 20 GHD Extensions

Cool Down

Stretch & Mobilize

Warm-Up:

50 Calorie-Assault Bike or 75 Calorie Row

Work up to a Heavy Triple Bench Press
Then:
4×6 With 80% of the Heavy Triple

Then:
5 Sets:

6 ChinUps- 8 Ball Slams- 10 Compound PushUps rest 60″ Between sets

Then:
2 Sets:

50 Pace Farmers Walk (challenging)

Dips Near Failure

Then:

1000 M Row (For Time)

Then:

10:00 Mobility/Stretch Cool Down