Tuesday, October 23, 2018


4-5 sets; rest 2 min after each

Close Grip Floor Press x8 reps; build

F: 2DB; Build to 10 reps; 3111

P: Build to 8RM; 30x1

S: Build to 8RM 30x1

[close grip should be similar to push up position]



12 min AMRAP

100m Run

10x Push Ups

10x Alt Arm Heavy KB hang Power Clean

F: 10x Push Up + 10x Russian KB Swing

P: Push Ups + Heavy KB Hang Clean

S: Ring Dips + 2KB Hang Power Clean

If equipmment is tighton KB/DB, then

you can go to Hang Power Clean w/BB