1.19.15

OPTION 1: STATION:

20 MINUTE AMRAP
10 Sandbag Clean to Shoulder
10 Sandbag Squat
10 Sandbag Push Press
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OPTION 2: GYM
 

  1. Bench Press & Pendlay Row: warm up to working weight
  2. Do one all out set of each at working weight.  Wear a belt for row.
  3. Cut your "all out" sets in half and pyramid down
  4. Front Squat: repeat steps 1-3.  Between all sets (even warm up), do a "work zone" set of pull-ups any grip.  Wear a belt for working weight sets.  
  5. Grind:
    20-15-10:
    Heavy KB Swing
    KB Goblet Squat
    Pushups on KB's/DB's
    KB/DB Row each hand
Posted on January 18, 2015 .