Week Two - Day One - Dynamic Upper Body

Monday June 20, 2011

Week Two - Day One- Dynamic Effort Bench

Buy In: Catalyst Standard Warm Up

Workout:

55% of 1RM Competition Bench Press

8 sets of 3 Reps (60 seconds rest between sets)

MetCon Workout:

Upper Body 4 Station 3 Rounds:

Station One: Row for Distance
Station Two: Diamond Pushups
Station Three: Hang Power Cleans (55# women, 75# Men)
Station Four: Push Press (55# women, 75# Men)

One Minute Rest between rounds

Cash Out:

Eric Cressey's Foam Roller Sequence

Homework:
I love Mike Burgener's videos since he is an Olympic Lifting Coach with two kids (Son and Daughter in Law) on the Oly USA team and another on the way! As you'll see in this video:
Mark Burgener coaches the Hang Clean