STRENGHT 05/09/19

Posted on May 9, 2019 by dafactoryadmin

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)

Barbell Row

3 sec Pause at the bottom

5×1

POWER CLEAN AND PUSH JERK

4 x (1+1)

Bent Over Row

on 2″ Riser – Heavy Load

3×3

Metcon (No Measure)

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side

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