Monday, June 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 60% 1RM) + 1-arm ring row/side + push-up to pike + pvc pass through + scorpion stretch/side + KB alt gorilla row (2 @ light weight)
Strength:
In 18:00, superset the following x4 (:90 rest between supersets) -
5 bench press (@ 60, 65, 70, 75% 1RM respectively)
10 DB bent-over reverse fly (2 @ moderate weight)
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
12:00 EMOM for total reps -
:40 max pull-up
:40 max hand release push-up
Rest
Accessory:
3x 21 bicep curl series @ 45/35 - 7 bottom to half + 7 half to top + 7 full (:60 rest between sets)
Tuesday, June 3
Warm-up: 15:00 AMRAP - 10 alt pistol squat to bench + 5 hang power clean (start light and build to WOD weight) + 10 banded good morning + 5/side thoracic rotation from runners lunge
WOD:
25:00 EMOM (w/o minute of rest) or 30:00 EMOM (w/ minute of rest) -
15 KB swing (53/35 or 35/20)
10 alt pistol squat
5 hang power clean (start @ 155/105 or 105/75 or 85/55 and build by 5% each round if desired)
10 box jump or alt step-up (24/20 in or lower)
15 sit-up (weighted or GHD if possible)
Rest (optional)
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side hamstring stretch of choice