COMPLETE: 2022
Weightlifting: week 2 buildout
A. Push Press – 10RM + 1×10@90%
B. Back Squat – 10RM + 1×10@90%
C. DB Bench Press (Semi supinated) 5 x 10
D. Seated Arnold Press 5 x 10
/
Gymnastics:
For time:
20 Strict muscle ups
+
Weighted Strict Pullups 3 x 3 HEAVY
modify accordingly based on your capacity with these.
/
3 rds
25 Hang Power Snatch 75/53
20 alt weighted pistols 35/20
15 bar facing burpees
/
BECOMPLETE:
NFT
25 Landmines press (each arm)
75 reverse Hyper
75 banded scap squeezes
25 – :5 support ring holds (external rotation)
75 banded quad extensions
15 tgu each arm (light weight focus here)