Get warmed up for Bench Press. You are working an EMOM of singles today, so they should be fairly heavy. Then get everything prepared for Clean and Jerks, pullups and pushups.
Strength:
1 Bench Press
EMOM 9
Build across working sets.
Workout:
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
Dumbbell: 70/50
-Rest 2 Minutes-
AMRAP 3:
30 Calorie Bike
Max Handstand Push-ups
- Rest 2 Minutes -
AMRAP 3:
30 Handstand Push-ups
Max Calorie Bike
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)