Pendlay Row 6x4 Supinated grip. Increasing weight each set. Pendlay Row for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Shoulder Press 6x2 Work up to a heavy double. Shoulder Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 [...]
Bench Press 6x2 Bench Press for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps #6: 2 reps EMOMx21 1) 10 KB deadlifts + 50ft farmer carry + 10 KB push press (53/35 ea hand, aim for UB each set) 2) 10 v-ups 3) 16 jumping lunges (8 [...]
Shoulder Press 6x4 Shoulder Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Pendlay Row 6x5 Supinated grip. Work up each set for a 5RM. Pendlay Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 [...]
Bench Press 6x3 Work up to a 3RM bench press. Bench Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps Pendlay Row 6x6 Supinated grip. Work up each set for a 6RM. Pendlay Row for load: #1: 6 reps #2: 6 reps #3: [...]
Shoulder Press 5x6 Increasing weight each set. Pendlay Row 5x8 Increasing weight each set EMOM x 8 Minute 1: 5 ring muscle-ups Minute 2: 15 walking lunges (each leg) Rest 2 min between EMOM's EMOM x 8 Minute 1: 20 push-ups Minute 2: 14 DB snatch* (50/35) *CrossFit Open standards