5-10-18

5-10-18

WARM-UP

-5 Shoulder Mobility Complexes

(3 Reverse Snow Angels + 10 Plank Shoulder Taps)

-10 Pass Thrus  (2 Ovhd Squats each Pass Thru)

-100′ High Kicks


STRENGTH

EMOM-every 90secs for 13:30 (3 sets)

1st- L-Seated Barbell Presses- 8 reps (2sec descent/ 1sec pause in FR)

2nd- Single Leg DB Romanian Deadlift- 8 reps (right leg)

3rd- Left Leg

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*You may take the bar from the ground or the rack…just make sure you get set up safely and keep a tight position throughout just like how we have been working on the plate.


CONDITIONING + CORE WORK

4 Sets

-10 Supinated Ring Rows (2sec pause at the top)

-20 Plank Plate Wipers Around the Cone (as heavy as possible-small plates)

-100M Ovhd Plate Walk

*Rest 90secs between sets*

*Goal on this is not to go as fast as possible….focus on controlling pull-ups as slow as you can and focusing on keeping the core as tight as possible also on everything.


MURPH BONUS PREP WORK

50 Empty Bar Slow Good Mornings

 

 

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