Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Front Squat
15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%
WOD: 3 by 5
3 rounds, 5 min. each round, rest 2 min. between rounds
50 KB SDLHP
30 KB Swings
AMRAP Burpees in time remaining
RidgeWOD: Strength Training Week 3 of 4
THIS WEEK: 90% 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. 45# Plate Overhead Lunges: 5x Down and Back
2. GHD Full Knee Extensions: 3 x 10x
3. Pistols (One Legged Squats): 3 x 10x (each leg)
SUPERSET: 3 x 10x (each exercise)
KB Swings (American): HEAVY
30 in. Box Jumps
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