Wed, 12.01.21


WLW IS HERE!

A. Squat clean + Push Press + hang squat clean + push jerk + tng squat clean + jerk

Max in 18 ish min

B1. Close grip Bench Press

6-6-6-6-6

B2. HEAVY DB or KB single arm row x 12 each side

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POST CLASS

Row Repeats:
500m x 7; rest 2:00. (-1) off last weeks splits

BECOMPLETE:

  1. Front Rack weighted step ups (lateral) 6/ each side x 4 sets (controlled temp on way down each rep)
  2. banded Tricep extension 4 x 20 light band
  3. Plank Hold 3 x 1 min
  4. KB Windmill 4 sets of 5-6 each side
  5. KB Front Rack Wall sit hold :30-:45 x 5 sets; superset with Longer HS holds
  6. 10 min of Thoracic mobility through twists and mashing
  7. Crossover symmetry

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