06/02/21: Wednesday

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By
allen
June 2, 2021
06/02/21: Wednesday

allen

   •    

June 2, 2021

Today's WorkoutWarm 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***

Accessory5 Sets

  • 8 Isometric Hammer Curls
  • 12 Tempo Banded Tricep Extensions

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

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