Bill Malcomb
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Weightlifting +:
A. Clean up to 3RM from floor then 2×3@90%; NOT TnG
B. Deadlift – 3RM + 1×3@85%
C. Weighted Pullup – every 2 minute complete 3-5 reps x 7 sets; slightly heavier than last weeks
*a,b@c : building on last week
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Conditioning:
Row 500m
25 cal bike
Rest 4:30 x 6
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becomplete:
1. 10-12 reps x 4 sets of each. Incline bench or flat bench Y’s, I’d and T’s
2. 3 rds , 10 hang scAp squeezes, :30 hs hold , 15 pvc dislocates
3. 3 rds, 20 weighted sit-ups + 1 min sorenson hold (weighted those who can) + 1 min weighted plank hold
4. Crossover symmetry protocol.