Weighted Hangs

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twist
  • 10 Bench Press (45#)
  • 8 DB Fly (20#)
  • 8 Bench Press (95#)
  • 8 DB Fly (25#)
  • 10 Shoulder Press (45#)
  • 5 Lateral Raise (8#)
  • 5 Shoulder Press (75#)
  • 5 Lateral Raise (12#)

Strength

4 Sets

  • 8 Bench Press (135#)
  • 8 DB Fly (30#)
  • 8 Bench Press (135#)

This combo gets me every time.

3 Sets

  • 5 Shoulder Press (95-105-115#)
  • 12 Lateral Raises (15#)

Conditioning

5 Sets

  • 30s Dead Hang (5# ankle weights)
  • 10s Rest
  • 30s Weighted Step-ups (20″, 5# ankle weights)
  • 10s Rest

I thought I’d have to break on the hangs, but I held on each time. I was wearing grips. It’s much different stepping up with some ankle weights on. I got 12 each time.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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