Wednesday, 1/19
January 18, 2022
Friday, 1/20
January 20, 2022
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, 3×5 working up
Work: 10-8-6-4-2 working up*
*follow each work set with 25 band pull aparts
*add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270)
Met Con
For time (15 Min Cap)
20-18-16-14-12-10-8-6-4-2 Push Ups
20-18-16-14-12-10-8-6-4-2 DB Hang Clean and Jerk (50/35)
