Thursday 9/11 (NEVER FORGET!!!)

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
ARE squats
lateral goblet squats
wall angels
spider man walks
kip swing to pull *hollow position

then

Performance:

A. Push Press – build to a tough double in 3 attempts
B.1 Snatch grip rDL to knee x 5 x 4 sets, rest 30 seconds
B.2 EROM + iso hold Dip @ 77xx x 3 reps x 4 sets, rest 30 seconds
B.3 Hollow rock x 30 x 4 sets, rest 60 seconds
+
3 rounds for max reps
Amrap bwt bench press
40 sec. row or AB @ max effort
rest 3 minutes bt. efforts

*don’t hold back on the row or AB.. get after it here and push hard
*if you can’t press your bwt then drop to a tough %, .75, .50 etc…

Fitness:

A. Push Press – build to a tough double in 3 attempts
B.1 Snatch grip rDL to knee x 5 x 4 sets, rest 30 seconds
B.2 Dip support hold x 20 sec. x 3 reps x 4 sets, rest 30 seconds
B.3 Hollow hold x 40 sec. x 4 sets, rest 60 seconds
+
3 rounds
10 bench press @ tough weight
40 sec. row or AB @ max effort
rest 3 minutes bt. efforts

*don’t hold back on the row or AB.. get after it here and push hard




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