02/14/17: NC Day #2

Today’s Workout:

• Strength – 5 Sets – Rest 2 min after Pendlay Rows
  • 10 Dumbbell Bench Press
  • 10 Pendlay Rows
• Conditioning – AMRAP9 – “Dumb Love”
  • 3 Dumbbell Hang Power Cleans (Sx = 30#/20# – Rx = 40#/30# – CRx = 50#/35#)
  • 3 Dumbbell Front Rack Lunges
  • 6 DB HPC
  • 6 DB FRL
  • 9 DB HPC
  • 9 DB FRL…Continue to add 3 reps to each movement until 9 minutes is reached.
• Finisher – 4 x Side Plank Each Side with 10-15 heel claps + :30 hollow hold