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Thursday 2/18/21

Accessory:

4 sets

10 Dumbbell bent over Row

15 Weighted Hip Bridges

30 sec. Hollow Rock Hold


Conditioning:


“Underdog”

Partner - You go - I go 5 rounds (each) 35 Double Unders 6 Power Cleans 155/105 (RX+205/135) 35 Double Unders 20 push-ups 35 Double Unders *Tag partner

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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