general warm up (10 minutes)

weight plate orbits x 20 reps

push ups x 25 reps

windshield wipers x 20 reps

bend & reach x 20 reps

specific warm up (5  minutes)

strict press + strict Pendlay row set up and light practice

strength (4 supersets)

one superset = strict press x 7 reps + strict Pendlay row x 7 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 10 reps

EZ bar curls x 10 reps

after all 3 rounds are done , then do

Neuro-Grip kneeling plank x max. time x 1/1/1

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.