[22-057] DB BOX OVER TRIPLETS, FLOOR PRESS & SKI ERG CHASERS
Channel: Dom McStraw
Date: 2022-04-20

Preparation
.                                                         
All 1:00 per side.
.
MG Rotators.
MG Grip.
Banded hamstring stretch.
Crossed side to side.
. . .
Format
.
Simple triplets with medium dumbbells leads to this toasty session.
. . .
The workout
.
A. Warm up.
Easy 5:00 PVC work.
B. Ski Erg.
1,000m.
C. Floor Barbell Press.
3 x 15.
D. DA DB Box over bodydrops.
3 x 6.
E. Triplet
6 rounds of;
6x DA DB Cleans.
6x DA DB Front Squats.
6x Alt DA DB Box Step Ups.
. . .
At home version.
.
A. Replace Ski Erg with skipping (2:00 per 500m).
B. Replace DB with ruck movements as follows;
Ruck box step overs and burpee.
Ruck cleans + Bear hg front squat + Ruck step ups.
.. . .
Advice & tips.
.
Strength bias so moderately heavy but at a sustained pace.
Your heart rate will spike with these combinations, especially after a heavy bench.
. . .
Post session
.
All 1:00 per side.
MG Quads.
MG Adductors.
MG Grip.
MG Hamstrings.
. . .
.
.
.
.
.
. . .

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