October 26:

Warm Up: 3 Rounds of….
1. Row 100m
2. 5 x Burpees

Strength: 5 x Super Sets of
1. 5 x Power Cleans / 5 x DH Pull Ups
2. 8 x Decline Bench Press / 8 (ea. arm) x DB Rows

What’s Next: 1 Round Each.
1. Shoulder Raises, Gauntlet, Front.
2. Shoulder Raises, Gauntlet, Side.
2. Shoulder Raises, Gauntlet, Rear.

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4 thoughts on “October 26:

  1. PC – 165 / DH Pull Up’s – Check
    Decline Bench – 165 / DB Rows – 65

    Shoulder Gauntlet – Check 5, 8, 10, 12, 15, and back down to 3.

  2. Row 1000 warm up
    Cleans
    5×215 (ugly form)
    15X165
    5X185 and 3X185 squat clean
    5X195
    5X215 (better but still ugly)

    5×5 strict pullup
    incline ring pushup with a superman pushout

    Row 1000 cool down

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