Today's WorkoutWarm Up
- 2 Sets
- 10 High Pulls
- 10 Ext. Rotations
- 10 Presses
- 3 Sets
- 5 Push Ups + Side Planks (both sides)
- 10 Single Arm Rows (Each Arm)
- 10 Shoulder to Shoulder Medball Thrusters
Conditioning -"Three's Pumpany"EMOM 25
- 15 DB Bench Presses
- 15 Single Arm Rows (R)
- 15 Single Arm Rows (L)
- 20+ Wall Balls
- Rest***Same weight through all sets for each exercise***
Accessory5 Sets
- 8 Isometric Hammer Curls
- 12 Tempo Banded Tricep Extensions
Barbell
- Lifts
- EMOM 5: Clean Deadlift:
- 65% - 5
- 75% - 5
- 85% - 3
- 95% - 3
- 105% - 2
- Jerk (Waves):
- 50% - 1 + 1, 60% - 1 + 1, 70% - 1 + 1, 80% - 1 + 1, 90%+ - 1 + 1(2)
- 80% - 1 + 1, 85% - 1 + 1, 90% - 1 + 1, 95%+ - 1(2)
- Accessory
