* 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.
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
Even: 5 Strict Chin-Ups
D.) 4 Rounds:
8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch
8-12 Rehab Muscle Snatch
No comments:
Post a Comment