Dynamic Effort Upper
Strength
Bent Over Row (12×2 @ 80% 1RM)
**Superset bent over rows with pull ups
Strength
Pull-ups (12×2 banded – strict – kipping)
*Note what type of pull up you completed
https://conjugatefitness.wistia.com/medias/34hkngiomm
https://conjugatefitness.wistia.com/medias/34hkngiomm
WOD
“Jack”
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Special Strength
4×8 DB Upright Row
Special Strength
50 Weighted Ring Rows
**Use a weighted vest, feet elevated
**Use a weighted vest, feet elevated
Special Strength
4×20 Banded Lat Pulldowns
https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati
https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati
Midline
4x30sec. Barbell Push Aways
**Anchor feet under dolly or DBs. Bring back to 45 degree angle, barbell on chest in bench press position. Press away as many times as possible in 30 sec.
**Anchor feet under dolly or DBs. Bring back to 45 degree angle, barbell on chest in bench press position. Press away as many times as possible in 30 sec.
Finisher/Recovery
4×20 Klokov Press with earthquake bar
https://instagram.com/p/wJ5L5Lnwhn/?taken-by=lauraphelpssweatt
https://instagram.com/p/wJ5L5Lnwhn/?taken-by=lauraphelpssweatt