top of page
Search

1/27/24 barbell row

Warm up

Two minute row 30 second hollow hold

20 squats

10 inch worm push-ups


Strength

Barbell row 3x4

20s

-close grip bench press, (do 90% of your regular bench press 20 rep number)

-back squat

-strict press


Conditioning

3 rounds for time

20 wall ball

10/10 single arm row 50/35

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
1/20

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Austral

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

Comments

bottom of page