8/10/26

AM Workout (0500)

A.

For time:

2 Rds:

10 Shoulder-to-Overhead (135/95#)

200m Run 

into… 

2 Rds:

10 Shoulder-to-Overhead (155/105#)

200m Run 

into…

2 Rds:

10 Shoulder-to-Overhead (185/125#)

200m Run 

B.

On a 12:00 Clock: 

Push-Jerk

3-3-2-2-1-1-1 

C.

EMOM 16:

Min 1 - :30 Ring Muscle-ups

Min 2 - Double KB Front Squats (70/53#) 

Min 3 - :30 Row Calories 

Min 4 - Rest 

or other muscle-up skill work? 

PM Workout (TBD) 

A.

5/3/1 Bench (Week 2 - 3s) 

175# x 3 

195# x 3 

225# x 3+

B.

Bench Press

5x10 @ 65% (165#)

C.

DB Incline Bench Press w/ 2 second eccentric 

4 x 8 -10

-2x50#+

D.

DB Flyes Or cable flyes 

3x10

-2x20# DB+

E.

Push-ups - 2-3 sets to failure @ 60 seconds rest

F.

Dips or Bench Dips 

3x10 

G.

Seated DB Overhead Extensions

3x10

-50#+ 

-Can add any cable extensions?