Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

Fitness

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches 

– 6 box step-ups 

– 6/4 box push-ups

– 12 mountain climbers

Performance

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)

– 6 box step-ups (knee height)

– 6/4 push-ups

– 12 mountain climbers