Warm up:
Shoulder Stretches
DL
Front squats
Thrusters
Core Lift: SDL
15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%
WOD:
3 Rounds (practice)
10- Pull Ups & 3- Muscle Ups
RidgeWOD: Strength Training Week 3 of 4
*** Use 90% of 1RM ***
Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between
Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 4 Rounds of 20 seconds on 10 seconds off
Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb
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