Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
WOD:
KB Carry Left Hand to 41 & Back
Run short lap
KB Carry Right Hand to 41 & Back
Run Around Bldgs.
Over Head Plate Carry to 41 & Back (Men 45, Women 25)
Complete 1 mile
RidgeWOD: Strength Training Week 2 of 4
Use 80% of 1RM
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups
5. Practice Handstand Push Ups or Handstand Holds
No comments:
Post a Comment