06/02/21: Wednesday

Today’s Workout

Warm Up

• 2 Sets
  • 10 High Pulls
  • 10 Ext. Rotations
  • 10 Presses
• 3 Sets
  • 5 Push Ups + Side Planks (both sides)
  • 10 Single Arm Rows (Each Arm)
  • 10 Shoulder to Shoulder Medball Thrusters

Conditioning –“Three’s Pumpany”
EMOM 25

• 15 DB Bench Presses
• 15 Single Arm Rows (R)
• 15 Single Arm Rows (L)
• 20+ Wall Balls
• Rest
  ***Same weight through all sets for each exercise***

Accessory
5 Sets

• 8 Isometric Hammer Curls
• 12 Tempo Banded Tricep Extensions

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Barbell

• Lifts
  • EMOM 5: Clean Deadlift:
    • 65% – 5
    • 75% – 5
    • 85% – 3
    • 95% – 3
    • 105% – 2
  • Jerk (Waves):
    • 50% – 1 + 1, 60% – 1 + 1, 70% – 1 + 1, 80% – 1 + 1, 90%+ – 1 + 1(2)
    • 80% – 1 + 1, 85% – 1 + 1, 90% – 1 + 1, 95%+ – 1(2)
• Accessory
  • Mobility