Today’s Workout
Warm Up
2 Sets
- 15 Plate High Pulls
- 15 Ext. Rotations
- 15 Bent Flies
- 15 Pendlay Rows
- :30 Plank
- 1 min. Row|Ski|Bike
Strength
5 Sets
- 10 Tempo Single Arm Row (Each arm – :03 negative)
- :40 sec- Double kb front rack hold
- 1-2 min. Rest
Conditioning – “V-deo Killed the Row-dio Star”
AMRAP 15
- 10 – 15 – 20 – 25 – ↑… V Ups
- 15|12 Cal Row|Ski|Bike
Accessory
3 Sets
- :15-20 Chin Over Bar Hang
- 15-20 KB Side Bends (Each side)
Barbell
- Lifts
- E:90 x 6: Jerk Dip + Jerk (rack):
- 55% – 2 + 2(2)
- 60% – 2 + 2(2)
- 65% – 2 + 2(2)
- Snatch + OHS:
- 55% – 2 + 2
- 65% – 2 + 2
- 70% – 2 + 2
- 75% – 2 + 0
- 80% – 2 + 0(3)
- E:90 x 6: Jerk Dip + Jerk (rack):
- Accessory
- Snatch Pull (def):
- 105+% – 5(3)
- 3 x 15 Double Bent Over Row
- Snatch Pull (def):