Monday 220419

Single Arm Strict Press

4x10/side

Pause at both ends, control eccentric. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.


“The Chief”
AMRAP 3:

3 Power Cleans, 135#/95#

6 Pushups

9 Air Squats

Repeat for a total of five cycles, resting 1:00 between cycles. Score continously (i.e. start each cycle where the previous one left off, so if an athlete finishes the first cycle with 3 rounds + 2 power cleans, they begin the second cycle with the third power clean.)

GEAR: 2.5


Extra Work: Single Arm Dumbbell Row

4x10/side

Pause at both ends, control eccentric. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.