April 11th, 2019

A. Superset x3 sets One-Arm Incline Bench Press x15 DB Incline Fly x10 B. Superset x3 sets Cable Row x15 Prone DB Row x10 C. 2 Rounds 16 DB Hang Cleans 8 Burpees 16 Bent Over DB Row 8 Burpees D. 3 sets Powell Raise x12 Face Pulls x15

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April 9th, 2019

A. SA OH Lunge 4x10/arm B. 30-20-20-20 Lateral DB Lunges Push-ups C. Single Leg RDL 4010 Tempo 3x10/side D. 3 Supersets Pallof Press x12 V-ups x12 E. 7 min AMRAP 10 DB Snatches 12 KBS 20 DU's F. 8 Min EMOM 4 DB Squat Clean Thrusters

April 5th, 2019

Part A, B and C repeat each week. Track these metrics for progress A. Incline Barbell Press (approx 60-65 degree angle if possible) 3 sets of 6 reps *Increase weight from 3×9 last week *Hybrid Shoulder/chest movement with steep incline. *If your bench doesn’t move beyond the “standard 45-degree incline angle,” that is ok B. … Continue reading April 5th, 2019