Workout 01/15/21

Strength:

9×3 floor press

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

Conditioning:

16’ Time cap

3 Rounds

9/7 Ring muscle ups

12 power snatch 115/80

15 cal assault bike

Power Hour:

“Thomas Kelly”

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

Overhead Squats (135/95 lb)

1-2-3-4-5-6-7-8-9-10 reps of:

Bar Facing Burpees

Accessories:

3×12-14 Banded narrow grip Push ups

3×16-20 DB incline press

3×12-14 Chest Supported Seal row

4×10 Tempo Dragonflies (51X1)

4×1’ Earthquake Bar wide grip Bench Position Static Hold

Cardio:

For Time:

20 rounds

20” MAX sprint ski/40” rest

Into

100 wall facing alternating shoulder taps

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