Monday, December 14th 2015

Monday, December 14th 2015

 

Warm-Up:

Samson Lunge Stretch – 1 x :30 p/side

Dumbbell Sots Press Combo - 2 x 10

Renegade Rows – 2 x 10

 

Movement Prep:

Push-Up Ladder – 1-5 x 2

 

Strength:

Bench Press - 85-90% x 2 x 5

Dumbbell Bench Press - 5 x 8

One-Arm Dumbbell Rows – 3 x 10

Then:

Build up to Power Clean weight for conditioning phase

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

3 Power Cleans – 155/95

6 Push-Ups

9 Ring Dips

Rest 1:00 at the end of each 3 minute round. Complete sequence 4 times

 

Supplemental:

Lying Chest Stretch on Foam Roll for 3 minutes

50 Band Pull-Aparts