LIFT 071317

Thursday, 13July17

 

Warm-up: 2rds

* 15 Long & Strong Pulls on the SkiErg (be patient and wait your turn)

Followed by 30 sec of
* Dynamic Squats
* Alt Rear Lunges
* Arm Circles
* Dynamic Groiners
* Up/Down Dog
* Switches

 

Partner Workout:

1. *BB Clean & Press – 4 cluster sets of 2-2-2
2. 8 Seated DB Bentover Lateral Raise + 8 DB Standing Lateral Raises + 8 DB Front Raises- 3 sets
3. 3rds of 10 Close Grip Push-ups + max Chin-up and hold

*Cluster Sets: rest 10-20 seconds between each cluster and increase weight. (Example: set#1:
2 rep @ 70% max, rest 10-20 seconds, 2 rep- @ 80% max, rest 10-20 seconds, 2 rep @ 90%… then partners goes)

Finisher: Ab Blaster 3rds

* 20 Dmax ball Sit-up w/ Overhead Push
* *15 V-up Dmax ball Pass
* 20 Leg In & Outs

*pass the Dmax ball from feet to hand back to feet = 2