MONDAY

10/01/18: MONDAY

Warm Up: 10 minutes:

- complete the below or as much as possible in 10 minutes

- complete 5 reps of each exercise, then proceed to 10 reps of each, 20 reps, 30 reps.

- push up

- wall ball: W: 10 - 15 lbs M: 18 - 20 lbs

- kettle 2 hand swing (face level): W: 18 - 30 lbs M: 44 - 53 lbs

Work: 20 minutes (Dynamic)

- complete required reps every minute for 20 minutes. Remaining time of minute is recovery.

- barbell power clean: 65 - 80% ox max: 1 rep

- kettle OR dumbbell snatch: 60% of max: 2R/ 2L

- Notice the % range on power clean. Obviously go with how you are feeling

Work: 3 sets/ 15 reps on ALL: (50% range) (Muscular endurance/ assistance)

- quad: leg extension

- ham: physio ball ham curl

- chest: dumbbell press of choice

- back: row (cable wide grip)

- shoulder: cable rear delt: R/ L

- core: ab wheel/ supermans: R/ L

- Note: circuit, pair, or perform exercises individually, it’s your call