Wednesday 5/30
Warm-up Foam Roll lat/ Tricep x :30 seconds/side
T-Spine Ext on foam roller x 10
Side Lying Windmill x 5/side
DB ER x 10/side x 2
T's/Y's x 10/exercise x 2
+
Bottoms up KB Walk x25ft + 5 press x both sides
Shoulder retraction x 10
Ring Row x 10
x 2 sets Strength Shoulder Press (3x 10 Reps @ 55-60% of 1RM, 30X1 Tempo) Metcon (Time) For Time:
30 Calorie Row
15 C2B Pull-ups
9 Clean and Jerks, 155#
Immediately Into
30 Calorie Row
15 C2B Pull-ups
7 Clean and Jerks, 185#
Immediately into:
30 Calorie Row
15 C2B Pull-ups
5 Clean and Jerks, 205#
Score is total time. Write your weights in comments. Extra Work A.1: Deficit Push-ups (3xMax Reps; 2/1", Rest 60 Seconds) A.2: Banded Tricep Push Down (3x30; Rest 60 Seconds) #workoutoftheday
