10-8-19 upper body auxlilary & conditioning

Warm up
3 rounds of:

  • 10 Banded shoulder punches (each side)
  • 10 banded "Y"
  • 10 tornado's

then, 4 rounds tabata 20 secs work/10 secs rest of:

  • barbell push ups
  • Bicep curls 
  • banded rows

Auxiliary work

  • incline DB bench 3x12-15
  • bicep curls 3x12-15
  • rear delt fly 3x12-15

then, 3 rounds of:

  • 40 lying band pull aparts HERE
  • 40 secs max reps barbell push ups

complete the following for time:

  • 50 DB power cleans 35lbs HERE
  • 25 kipping handstand push ups
  • 50 DB power cleans 35lbs

training notes:

DB power cleans: substitute these with a barbell if desired. A suggested weight is 55-65lbs

kipping handstand pushups: substitute these with handstand pushups w/knees on a box OR do a push jerk with DB or barbell


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