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Fitness Strength
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
Fitness Workout
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)
Performance Strength
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep
Build over the course of the 12 sets to today’s heavy.
Performance Workout
For time:
Row 1000 Meters
30 Ground to Overhead 115/75#
Fitness, Performance EXTRAS
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps
@ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds
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