Thursday, June 19, 2014

Off Season: Day 69


* Sub for the Crossover Symmetry Program*

Double-banded Bent-over Rear Delt hold 
(Hold for 10-30s, then rest for 10-30s. Repeat 3-4x.)

A.) Bench Press (Fat Gripz)

work up to a 3RM

B.) DB Bench Press

1 x 15-20 reps – leave one or two in the tank. 
1 x Max reps – go to failure.

Use same weight for both sets.

C.) EMOM x 12 minutes

Odd: 5 Strict Presses
Even: 5 Strict Chin-Ups

D.) 4 Rounds:

8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch

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