GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
3 each side banded lat stretch
WARM UP
0-10 minutes
2 Sets
5 Strict Press
5 Bent-over Supinated Rows
5 Yoga Push-ups
5 Hang Power Snatches
5 OHS
50 Single Unders
STRENGTH/SKILL
10-30 minutes
Speed Close Grip Bench Press (5 X 5)
* @50%, or a moderate 5. Don’t sacrifice speed on bar.
* every 60 seconds
* every 60 seconds
Supinated Grip Barbell Row (4 X 8)
* rest 60 seconds between each set
METABOLIC CONDITIONING
30-50 minutes
3 Rounds:
5 Strict Pull Ups
10 OHS (135/95) (95/65)
20 T2B
Rest 2:00
5 Strict Pull Ups
10 OHS (135/95) (95/65)
20 T2B
Rest 2:00
ACCESSORY
100 Banded Pushdowns