Tuesday, August 1, 2017

Dynamic Warm Up

Strength:

3 Sets:

• Bench Press x 5

*Increase 5-10# from 2 Weeks ago

Skill:

Skill:

• Single Arm DB Push Press Ea
• Strict Pull Ups

*Perform 1 Wall Climbs Between Each Set

Rest 5 Minutes

B) 12-9-6

• Dip
• Kipping Pull Up

*Perform 1 Wall Climbs Between Each Set

• Mobility

Dynamic Warm Up

Strength:

3 Sets:

Bench Press

• Set 1 = 5 Reps @65%
• Set 2 = 5 Reps @75%
• Set 3 = Max Reps @85%

*Percentages based off 90% + 5# of 1RM

Skill:

• Single Arm DB Push Press Ea
• Strict Pull Ups

*Perform 2 Wall Climbs Between Each Set

Rest 5 Minutes

B) 15-12-9

• Ring Dip
• Kipping Pull Up

*Perform 2 Wall Climbs Between Each Set

• Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets:

• 3 Position Power Snatch (Top to Bottom, Up to 75%)

C) 4 Sets:

• 3 Position Power Clean (Top to Bottom, Up to 75%)

Skill:

• DB Push Press 70/50
• Ring Dip
• Chest to Bar Pull Up
• Strict Pull Up
• 15 yard Handstand Walk Between Each Set

Rest 3 Minutes Between Sets

• Mobility