10/04/21: Monday

Today’s Workout

Warm Up

  • 2 Sets
    • 5 Banded Pass Throughs
    • 10 High Pull + Ext. Rotations
    • 15 Pull Aparts
    • :20 Hand Release Push Ups
  • 2 Sets
    • 6 DB Bench Presses
    • 6 Gorilla Rows
    • 6 Strict High Pulls
  • ***Post Strength*** 3 Sets
    • :10 Hollow Hold
    • 3 Dips
    • 5 DB Hand Power Cleans

Strength
4 Sets

  • 12 DB Bench Presses
  • 12 Gorilla Rows (Each – Alt.)
  • 12 DB Strict High Pulls
  • 1:30 Rest

Conditioning – “Power-Ring Down”
AMRAP 9

  • 9 DB Hang Power Cleans (rx: 40#|25#  crx: 50#+|35#+)
  • 6 Strict Dips (crx: 3 Ring Muscle Ups)

Accessory
10 Sets – :15 On|:15 Off

  • Hollow Hold