Workout of the Day - Upper

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout

Warm up:
Walking Hands Push ups
Offset hands Up/Down….then Wide/Narrow

Workout:
Medium Bells
Dbl Clean & Dbl Press x 6 (Newbies do Singles x 3 L/R)
S/Set with:
1 minute sprints sets:
½ Snatch (Newbies either Clean & Press x 3 L/R or 2 Hand Snatch x 6)
Left side, then Dbl Clean/Press combo then
Right Side followed by Dbl Clean/Press combo then
Rest as needed.

Next:
Kettlebell and Pull Up or TRX Station
Run 3-4 Stations at once….
Jerk x 5 L/R (Newbies = Push press x 5 L/R)
Immediately into 1 Pull Up or Jump Pull Up (or 5 TRX Row for Newbies)
X 3 sets = DONE

Torture:
Push up to a 5 second cadence for 2-3 minutes (Hold Top)
Newbies can do on Swiss Ball to offset some of their body weight or ***can hold top of plank/bottom of plank…and/or on knees.

Next:
Standing Lunge Stance Tricep Kbell Extension (30 seconds) s/set with Squatting Bicep Kbell Krush Curls (30 seconds) x 4 sets

End:
DARC Swings with Mod/Heavy Bell: 30 Seconds x 3 sets
With 5 Strict Military Shoulder Press L/R: non-stop
x 3 sets

Optional:
Single or Double Bell Jerk/Push Press (Then back to Dbl Cleans/press x 6)
Single or Double Bell Long Cycle/Push Press (Then back to Dbl Cleans/press x 6)