Mon. May 15, 2017

DE UPPER

Warm-up

In Partners:
3x(each)
1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.

Weightlifting

Red: Bench Press

Bench Press 

Wht/Blu: Speed Bench
8x3 @50%
5x3 @60%
3x1 @70%

SWOD - Strength WOD

50 DB Shoulder 2 Overhead @60% Bodyweight (total)
*Every break, 7 Pullups. Kipping allowed.

ACCESSORY WORK

2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3x20 GHD or weighted situps
Bi's n' Tri's until Dolph Lundgren in Rocky IV