Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Push Press 1RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD: 4- Rounds Timed
Push Up Plank Lateral Walks x 1 Left & 1 Right (Down the room & Back)
RidgeWOD: Strength Training Week 2 of 4
*** Use 80% of 1RM ***
DEADLIFT: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between
Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. Strict (Dead Hang) Pull Ups: Start with a wide grip, with palms facing toward you and do 5 reps at 5 different positions, until your pinky fingers are touching. Then repeat this process with palms facing out and do 5 reps at 5 different positions until your thumbs are touching.
3. Barbell Hang Cleans: 1 x 12x, 1 x 10x, 1 x 8x (practice if needed)
4. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6
No comments:
Post a Comment