1.) Handstand Skill Work x 5 minutes, practice 1 arm handstand
2.) Single KB Clean and Press 8 x 3-5
3.) Bottoms up Bench Press w/ chains 8x3
4A.) 1 Arm FAT DB Bench Press 3 x 8-12
4B.) 1 Arm FAT DB Bent Rows 3 x 8-12
5.) Pullups 3 x submax
6.) Row Concept2 x 500 meters for time
7.) Foam Roll, massage, mobility work and prepare for saturdays clean and jerks and squats
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-Single DB Clean/Press worked up to 90x3/arm, 95x3/arm, 100x1/arm (tough!)
ReplyDelete-Bottoms Up Bench worked up to 245 +20 lbs. of chain x 3 (then did 185 lbs x 19 full bench press for the hell of it)
-1 Arm DB Bench 85's x 8/arm last set
-1 Arm DB Rows 100's x 12/arm all sets
-Pull Ups: 21,17,14
-Tabata Battling Rope 8 x 20/10
Great day. Thanks Matt!