Stand Alone

Stand Alone


STRENGTH:
Bench Press
6 x 3

CONDITIONING:
8 Min AMRPAP
12 Hang Power Cleans (135/95)
12 Toes to Bar
12 Shoulder to Overhead (135/95)

DAILY CHALLENGE:
Center Plank, Accumulate 2 Min

MOBILITY:
Dolf Stretch, Biceps on Post

COMPETITOR PROGRAMMING:

Work up to Heavy as Possible:
2 Front Squat + 1 Jerk

EMOM in 12 Min...
Even: Max Effort Muscle Ups
Odd: 12 Alternating Pistols

4 Sets...
10 DB Push Press @ HAP
10 DB Row @ HAP
Rest as needed


4 comments (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
Bench Press
6 x 3
115, 135, 145, 155x2, 145

CONDITIONING:
8 Min AMRPAP
12 Hang Power Cleans (135/95)
12 Toes to Bar
12 Shoulder to Overhead (135/95)
2 rounds + 12 HPC, 12 T2B w/95#

DAILY CHALLENGE:
Center Plank, Accumulate 2 Min

MOBILITY:
Dolf Stretch, Biceps on Post

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