Tuesday, January 8, 2019

Weightlifting

CL (HB) 50×5, 60×5, 70×3 (2)

Cleans w/ pause in power 70×2 (3)

Cleans 70×5 (2)

FS 50×5, 60×5, 70×5 (2)

RDL 70×8, 80×8

Crunch Circuit

Swole

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1)Dead lifts x5x5 off 3″ risers’ per side

A2)banded bench press x8-10×5

B1)Barbell hip thrusters x10x3

B2)Landmine press x10/side x 3

C1)Weighted back ext. x10x3

C2)Tricep ext. x15-20×3

D) Farmers Walk accumulate 5 minutes w/ 70# kb’s

Kevin Glassswole 86, wl86