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Friday June 22nd 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss

Then:

Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 10 wall balls 20/14

Then:

3 rounds with empty barbell

5 press

5 push press

5 Jerks

B.) press 5x5

(Choose a weight somewhere around 60-65%

of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)

C.) For time:

21-15-9

Handstand push-ups/db push press

Russian kettlebell swings 55/35

Weighted walking lunges 45/25

(Scale weights as needed)

D.) 4 sets of

Front delt raises w/plates x15

Superset with

Lateral delt raises w/dumbells x15

Rest :60-:90 seconds between sets

E) mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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