Thursday – August 6

Part 1:

4 Sets (not for time)

7 Seated Press (R) 

7 Seated Press (L) 

7 Bent over Row (R )

7 Bent Over Row (L)

7 Pause Back Squats (light)

*Pause at bottom for 5 seconds, stay below 40%

Part 2: 

3×4 (60-75%)

3×2 (80-95%)

Back Squat 

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Give yourself as much rest between sets as your schedule will allow, but stay warm. Part 1 is not just a warm up, take the single arm work seriously! If you are limited on weights and you need something heavier, simply add some tempo by going down on the way down.

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SUGGESTED WARM UP

  1. 10 Step Ups (R) + 10 Step Ups (L) – 2x
  2. Stretch and mobilize hamstrings / low back
  3. Hold Top of Push Up for 10 Seconds + 10 Seconds Push Ups – 2x
  4. Hang from Pull Up Bar for 10 Seconds + 10 Seconds Scap Pull Ups – 2x
  5. Stretch and mobilize quads
  6. 5 Weighted Bulgarian Split Squats (R and L)

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