Dynamic W/u Then: 3×10 shoulder dislocate 3×10 front raise @ 25# DB 3×10 lateral raise @ 10# DB 3×10 reverse fly @ 10# DB Then: 3x(1-6) pull up ladder 3x(1-6) push up ladder Then: 10×10 bench press @ 95#x6, 115×4 Then: 4x(30sec on/30 sec rest… Read More
Dynamic W/u Then: 2×5 wall Squat 2×10 back squat 2×5 KB squat 2x20m lunge Then: 5×3 back squat 185,205,225,245,245 Then: 6×1 pause squat 245,245,255,255,255,255 Then: Five rounds of 5x KB front rack squat @ 2 60lb KB + farmers walk
Dynamic W/u 3×10 shoulder dislocate Then: 2x(30sec on/ 30sec OH rest) @ 10# DB two rounds 1 min rest between Then: 3×10 front raise @ 25# DB 3×10 lateral raise @ 10# DB Then: 5×10 DB Bench @ 60,70,75,75,75 Then: 5 rounds push ups to… Read More
Dynamic W/u KB Situation: 5 rounds – 15 swings, 10 goblet squats, 3 single arm clean to press @ 60# kb Swim: 300fr 200 kick 4×25 build 1×50 ez 1×25 allout 1×25 ez 1×50 all out 3×100 moderate 3×100 negative split 3×100 slow, med, fast… Read More
Dynamic W/u Workout: 2×5 wall squat 2×10 bb squat 2×5 goblet squat 4x20m lunge (10m forward/10m backwards) Then: Barbell Lunge (alternating legs) 20 reps @ 45# 10 reps @ 95# 10 reps @ 135# 8 reps @ 165# Then: Alternating lunge (forward/backward by leg) 1×6… Read More
Dynamic W/u 3 rounds, 6 reps of each, with two 20# kbs: Hi pulls, bent over row, hang clean, front squat, push press, OHS to SOTS press, push up Then: 4x(30sec on/30sec off) burpee/pull up Two sets, min rest between Then: 10-1 pushup ladder Then:… Read More
Rest day: KB @ 40# 50 kb lunges 40 jumps 30 Russian twist 20 push ups 2×10 curls Pool work: 400 free style, 300 IM drill, 200 kick, 100 fast, 100 cool down.
