220412 Tuesday

Weightlifting Strength

Bench press

build to 1 RM 2 sec pause on chest

Drop to 80-90% and do 10 sets 1 rep no pause

Metcon

3 rounds for quality

7 v ups

7 hollow rocks

10 sec hollow hold

7 v ups

rest 60-90 sec between sets

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220423

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220422 Friday 🏖

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility