Warm Up: Shoulder Stretches
Pole Hang Cleans
Pole Push Press
Pole Spilt Jerk
Band Presses
Band Rows
W.O.D.:
Shoulder Press-70% 1rm 5 x 6
Bench Press- 70% 1rm 5 x 6
Then: 21, 15, 9
KB Swings heavy
MB Overhead Rotational Slams
Pole Hang Cleans
Pole Push Press
Pole Spilt Jerk
Band Presses
Band Rows
W.O.D.:
Shoulder Press-70% 1rm 5 x 6
Bench Press- 70% 1rm 5 x 6
Then: 21, 15, 9
KB Swings heavy
MB Overhead Rotational Slams
BIG D 1st Place Gold Medal at the
2009 Europa Show of Champions
USA Powerlifting Meet
Way to go D!!!!!!!!!!!!!!Keep makin us proud!!!!!!!!!!!!
ReplyDelete