DB NEUTRAL GRIP BENCH PRESS/BANDED PULLDOWNS
1a) DB Neutral Grip Bench Press (4 x 8), AHAP. Rest 60s.
1b) Banded Pulldowns (4 x 15). (1 count on each rep at bottom). Rest 60s.
2) Hang Power Clean & Shoulder to Overhead: 3 sets to warm-up for Metcon perform 3 HPC's & 3 S20H with desired Metcon weight. Rest 60-90s.
21/18 Calorie Row or Assault Bike
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
12 Shoulder to Overhead
9 Burpee Box Jumps w. step down (Rx = 24/20, S = Step-ups, Burpees no Box Jump)
- Hang Power Clean & S2OH = 10 Barbell Rows & 8 Barbell Push Press (light)
C) Extra Credit:
3 Rounds of:
12 Seated DB Cleans
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions
*Rest as needed between sets.
Posted on Tue, January 30, 2018
by Sean Sweeney