Warm up - Crossover symmetry activation, 250m Easy row, 2 rounds of: 10 shoulder rolls + 5 push ups + 10 kip swings + dip stretch
Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 50% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 50% 1 RM Bar Weight 25% 1RM Band Weight
DB Bench Press 5x15: Rest as needed
American Bar tricep roll backs 5x8 : Rest as needed
Iso High Pull (Narrow, Medium, Wide) 3x1 Min each
Cable Tricep Extension 150 Reps (20-30 Rep sets)
3 hour break…
2 Sets
400m Run
15 Shoulder To Overhead #50#35
15 Pull Ups
*Rest 1 minute after each set.
Right into…
2 Sets
400m Run
12 Shoulder to Overhead #50#35
12 CTB Pull Ups
*Rest 1 minute after each set.
Right into…
2 Sets
400m Run
9 Shoulder to Overhead #50#35
9 BMU
*Rest 1 minute after each set.