30
07
2020
Shoulder Chipper
50 SA. DB Thruster – 25 reps each arm 50 SA. DB Shoulder to Overhead – 25 each arm 50 Hand-release Push-ups
28
07
2020
DB SA OH Weighted Pistols
30 Double-unders 3-min. Barbell Front-rack Hold (60/40 kg.) 30 DB SA OH Weighted Pistols (10/5 kg.) 60 Double-unders 2-min. Barbell Front-rack Hold 20 DB SA OH Weighted Pistols 90 Double-unders 1-min. Barbell Front-rack Hold 10 DB SA OH Weighted Pistols
27
07
2020
DB Complex
7 DB Power Clean 6 DB Front Squat 5 DB Hang Squat Clean 7 Sets
25
07
2020
Good-mornings Power Snatch Run
Perform every 5 min, for 3 rounds 60 Good-mornings 30 DB Power Snatch – 15 each side 15 x Shuttle 11 (20 m )
24
07
2020
JumpV-upsLunge
Every 2 min., perform: 12 Broad Jumps 12 V-Ups 12 Jumping Lunges 5 Rounds