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Monday, July 17, 2017

UnforgibbonUnforgibbon Brand X Trainer
WARM-UP: 
4x 
400-meter row
10 ring rows
10 PVC pass-throughs 
10 incline push-ups 
Bear crawl square 

TEKKERS:
10:00
Clean technique work using 175# or less 

CONDITIONING:
AMRAP in 20:00
300-meter run
20 mountain climbers 
10 dumbbell push jerks

Advanced – 50#/35#
Intermediate – 35#/30#
Beginner – 25#/20#

ACCESSORY:
3x 
Advanced
25 hollow to reverse sit-ups 
25 leg lifts over pad 

Intermediate
20 hollow to reverse sit-ups 
20 leg lifts over pad 

Beginner
15-25 sit-ups 
15-25 leg lifts

MOBILITY: 
2x
2:00 each side – banded pec stretch
2:00 each side – banded lat stretch
1:00 each side – couch stretch
1:00 – bottom of the squat 

Comments

  • UnforgibbonUnforgibbon Brand X Trainer
    Bench
    3 x 3-2-1 ratchet w/2-second pause
    190#/195#/200#
    195#/200#/205#
    200#/205#/210#

    w/Big D
    10:00 AMRAP
    5 db presses, 40#
    20 med ball push presses, 20#
    100-meter run
    5 rds + 5 + 10
  • SandyWSandyW Member
    Bench press
    100# x 3, x8
    Watch bar path s/b back slightly

    Close grip
    75# 3 x 10

    TEKKERS:
    10:00 
    Clean technique up to 85#

    CONDITIONING:
    AMRAP in 20:00
    300-meter run
    20 mountain climbers 
    10 dumbbell push jerks

    Intermediate – 35#/30#
    5 rds + 300m + 20 + 4
  • tapodacatapodaca Member
    Bench Press 
    1x3 250#
    1xAMRAP 250#x5

    Close Grip Bench 
    3x5
    225#

    Wide Grip Spoto
    3x7
    185#

    Clean Tekkers 
    10:00
    135#

    20:00 AMRAP
    300m Ski
    20 Mountain Climbers
    10 DB Push Jerks
    5rds + 150m
    50#,45#,35#

This discussion has been closed.