MONO Piece: (either as continuation of warmup, or a morning piece)
2 machines + a run
50-40-30-20-10
Cal, each machine
500/400/400 etc Run
COMPLETE: 2022
Weightlifting: week 2 buildout
A. Push Press – 10RM + 1×10@90%
B. Back Squat – 10RM + 1×10@90%
C. Bench Press – 10RM + 1×10@90%
D. DB Seated Strict Press (semi supinated) x 6-8 reps x 4 sets
*A&B Building on prior weeks
Gymnastics:
3 strict pullups + 5 c2b + 5-7 bar muscle ups
-5 working sets ; rest accordingly
Conditioning:
Repeats
1 min bike
:30 Clean & Jerks 205/143
1 min max burpee box jump overs 30/24
rest 4 minutes x 5 rds
becomplete:
- DB Hammer curl: 20 alt reps x 3 rds
- DB Bent over rear fly’s 4 x 15 reps
- Lying DB Fly’s 3 x 15
- DB Single Arm Row x 10 reps x 4 sets each side
- 3 rds of, 20 GHD Situps, 15 hang to L Sit, 1 min weighted plank
- 10-15 minutes of Thoracic / shoulder mobility – activating