WEDNESDAY 1.27
WARM-UP
ON A 7:00 RUNNING CLOCK
4 SETS
7 SLOW DEADBUGS
7 ARM HAULERS
7/7 SA KB/DB DEADLIFT*
7/7 SA STRICT PRESS W/ PAUSE OH
*KB/DB TO THE OUTSIDE OF THE FOOT.
STRENGTH
ON A 12:00 RUNNING CLOCK
BUILD TO A MODERATE-HEAVY COMPLEX OF
4 STRICT PRESS
+
2 PUSH PRESS
+
1 PUSH JERK
WORKOUT
EVERY 4:00 X 5 SETS
20 SIT-UPS
20 TRANSVERSE PLANE SLAM BALLS
10 HAND RELEASE PUSH-UPS
10 S2OH (125/75)(75/55)
(SCORE IS EACH SET FOR TIME)
VIRTUAL PROGRAMMING 1.27
WARM-UP
1:00 CARDIO CHOICE
INTO…
3 SETS
:30 DB STRICT PRESS
:30 GOBLET SQUATS
INTO…
AMRAP X 1 MINUTES
MAX ALT. V-UPS
PUSH +PULL STRENGTH
EMOM X 15 MINUTES
MIN 1 - :25 SPLIT SQUATS (R) / (L)
MIN 2 0 :25 SINGLE ARM UPRIGHT ROW (R) / (L)
MIN 3 :50 PLANK
PUSH X PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB REVERSE LUNGES
-REST :30-
1:00 DB HANG POWER CLEANS
-REST :30-
1:00 HOLLOW BODY FLUTTER KICKS
-REST 1:00 B/T SETS