TUESDAY, SEPTEMBER 10TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: All sets of your strength superset should be challenging but executed with perfect form. The
Single Arm DB Bench will challenge your rotary stability.
– Conditioning: Today’s work is done with a partner completing a full round at a time. You should be able
to maintain a high level of output for the entire 17 minutes.
B) Warm Up (3:00 – 15:00)
3:00 – 5:00 – SMR
Foam Roll Lats x 30s each
5:00 – 10:00
15 Calories on the Rower with your partner (each perform 15 cals)
*Waiting partner performs max reps Banded Pull-aparts
10:00 – 15:00
Review DB Hang Power Snatch
15:00 – 20:00
2 Rounds with increasing weight:
6 1-Arm DB Bench Press each
8 1-Arm KB Rows each
15 Banded Pulldowns
*Rest as needed.
C) Strength (20:00 – 35:00)
1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.
D) Conditioning (35:00 – 55:00)
AMRAP 17:
21 Air Squats
15 Calories on Rower (12 Calories)
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*One athlete completes a full round at a time.
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
E) Extra Credit (55:00 – 60:00)
Prone rear lateral raises: 3 x 15. Rest 60s