STRENGTH: 10×3 speed banded push press @50% 1RM Red+ 150 org-150 30” rest between sets CONDITIONING: 20’ AMRAP 5 pull ups 10 push ups 15 straight leg sit ups *30 double unders after each round *Add one round of 5/10/15 each time completed POWER HOUR:
STRENGTH: 20’ to establish 1 RMea back rack forward lunge CONDITIONING: 8’ AMRAP 20 alt OH DB lunges(10 left arm up/10 right arm up) 15 R DB swing 10 cal assault bike ACCESSORIES: 8×2 TNG box jump 8×2 Speed Banded Deadlift @50% 1RM 5x5ea Cossack
STRENGTH: 20’ to establish: 1 RM split jerk CONDITIONING: 30-20-10 DB hang clean and split jerk Toes to bar *Repeat from January 21st 2020 ACCESSORIES: 5×1 banded push press 3×8 kneeling tempo DB push press (31×1) 5×1 hang muscle clean + shoulder press 1×200 band tricep
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