Weekly Warm-up Lacrosse Ball to Chest: 90-120sec/side Pec Minor Stretch (on all fours using a box) - 90-120sec/side

2 Rounds:

  • 15 Squats with band below knees
  • 15-20 Band Pull Aparts
  • 15 Poliquin Step-ups OR Low Box Step-ups
  • 8-15 Ring Rows with controlled tempo

Part 1:

NEW Q’s: A1. Dumbbell Press 4 x 6-8 [3011] – rest 60sec A2. Ring Rows 4 x max [3010] – rest 60sec A3. Poliquin Step-ups 3 x 20-25 per side OR (scale up) Low Box Step Ups [2010] 3 x 15-20 per side – rest 90sec

VETERAN Q's: Hang Power Cleans - work up to 75-85% and complete 8-10 sets of 2 (rest 1min rest between sets)

*If you missed Monday, Tuesday or Wednesday - complete the Benchmark lifts instead

Part 2: *Make up missed Benchmark from earlier in week OR:

5 Rounds for Time of:

  • 12 UNBROKEN Dumbbell Thrusters.  Go Heavy.  (weight can change each set)
  • Max UNBROKEN Pull-ups
  • Rest 2.5mins
  • *12 burpees if no kipping pull ups

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