Wednesday

CLASS PROGRAM

A.) Bench Press

5x5@ 75% 

B.) 3 rounds- 

1 min ME : Shoulder 2 Overhead

-2 mins rest- 

* score is total reps

————— 

C.) strength

clean off hi blocks

2repsx8sets @ 65-75% 

Front rack holds

-work up to heavy 5 seconds

Strict press

5x5@75% 

D.) gymnastic strength

5 rounds

3-5 max height plyo push-ups  

12-15 banded lat pulldowns (keep arms straight thinking hip to bar work. Pulling pvc in light band from overhead to hips)

-spend 10 mins working on HS walking ramp course-

E.) Accessory work

4 rounds  

6 heavy DB row

12 light DB tempo side raise