Wednesday, 12/29
December 28, 2021
Friday, 12/31
December 30, 2021
Warm Up
3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Prone Plate Retract and Press
6 Pause Hip Bridges
Strength
Bench Press (25 Minutes)
Prep: 1×10 w/bar, 3×6 working up
Work: 9-9-6-6-3-3 working up*
*add no more than 10% each set (ex. 9@185, 9@205, 6@225, 6@245, 3@270, 3@290)
Met Con
Prep:
2×8 Alt DB Snatch
Work:
3 Rounds for max reps
1 Min Alt DB Snatch
1 Min Push Ups
1 Min Rest
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
