Warm-up Drills
I. Speed Rope 2:00
II. 3 rounds of
7 x KB Swings
7 x Hindu Push-ups
7 x Hollow Rocks
III. Mobility
Impact/Focus: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014)
Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE
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“Weightless Flutter”
Complete 5 rounds for time of
8 x DB Snatch (50/35)(Each Arm Alt.)
10 x Ab Roll-outs
40 x Double unders
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21:01 & 155×3 + 5k row
155# x 2 (145×3)
18:08 50# single-unders.
“Bench Press” : 145# x 3
“Weightless Flutter” : 16:37 (40#/SUs)
Bench Press: 110×3
Weightless Flutter: 21:08 RX
Bench Press: 110 x 3
Weightless Flutter: 20:19