Barbell 11-10-19
Monday
Warm-Up: 3 x 30m SA Farmers, 10 DB Bench, 20 Pull Aparts
3-1-3-1-3-1 Bench Press
3 x 8 Bent Over Row
3 x 8 Barbell Z-Press
Tuesday
5 x 5
Front Squat
3 x 12
SA DB Row
Dual KB Front Rack Step-Up
Ring Row
Thursday
4 x 6ea
DB FFE Step Back Lunge
RDL
Barbell Bench
Barbell Curl
Workout of the Day 11-11-19
Strength:
Box Back Squat 8-6-4
CrossFit Conditioning (Competitor):
4 Rounds
15 Hang Dumbbell Clean and Jerk 35/25 (50/35)
rest 0:30
25 Jumping Air Squats (30 Jumping Lunges)
rest 0:30