Weighted vest.
Warm up
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, 5.7mph, 3.2mph
Work
Hang Snatch, 95#, 3x8
Incline Bench Press,115# 3x8
Core
Farmers Walk 100#, 90#,
4 way neck machine, 150# 2x5 each way
Standing/l,r,lunge Cable Crunches, 2x30
Cable Push Pull, 60#, 2x12 each side
Hyper-extensions, 2x15
"W" calls this my 0-100mph warm up. Spent a few minutes with"JK" on rear lateral raises, he has some disk damage and is trying to work on shoulder strength without irritating his spine.
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