Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 75%
5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)
WOD: Complete 4 rounds- Rest 1 min. between rounds
(Start with 65% of 1rm Push Press then increase weight each round)
BB Push Press 10, 8, 6, 4
BB Hang High Pulls 10, 8, 6, 4
Complete 3 Rounds- Rest 1-2 min. between rounds
Dips x 5 weighted
DB or KB Plank Rows x 10 each arm (Heavy)
MB Push Ups x 15
Ring Rows x 20
RidgeWOD:
Strength:
Sumo Deadlift: work up to 3 sets of 3x @ 90%
Pull Up Progression: Start as wide as possible, and work your way in completing 5 sets of 5x STRICT pull ups and finishing with hands together in the center of the bar. After, complete 3 sets of 3x Bar Muscle Ups.
Auxiliary Work:
3 x 10x Good Mornings
3 x 10x SDLHPs (light --- speed work)
Durability: 5 Rounds Not For Time
20x GHD Situps
Yoke Carry Down and Back
20x Double Unders
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