Warm up:
Shoulder Strecthes
Dead lifts
Front squats
Thrusters
Core Lift: Back Squat
15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%
WOD:
Beginners: 5 Rounds
KB Swings x 20
TGU’s x 2 each side
Advanced: 5 Rounds
KB Snatches x 10
TGU’s x 2 each side
RidgeWOD: Strength Training Week 2 of 4
THIS WEEK: 80% of 1RM
BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round
Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Barbell Box Step Ups: 3 x 10x each leg
2. Barbell Lateral Lunges: 3 x 10x each leg
3. Turkish Get Ups 3 x 5x each side
4. KB Swings (American): 1 x 15x, 1 x 12x, 1 x 10x, 1 x 8x
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