Upper Body Workout (July 18, 2013)

Coaches- We’re currently in our 2nd phase which is our conversion to strength. We’ve progressed on our core lifts (Bench, Clean, Back Squat) from 60% 10-12 reps to 80% 6-8 reps (hang cleans we try to lessen to 5-7), but we like to keep most of our auxiliary lifts to 10-12 reps. This keeps us functionally strong and flexible.

 

3 sets, 90 sec/set

Exercise (%) rep:

Bench 80% 6-8

Alt. Incl. DB Press 80% 6-8

Push-up and row 10-12

1-Arm Plyo-Box Push-Up 10-12

Burpees Time

Dip & Pull-up 10&10

Curl & Push-up 10&10

Hang Clean 80% 5-7

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