Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Bench Press
15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%
WOD: 100 reps in 20 min. (50 each arm)
KB CNJ
RidgeWOD: Strength Training Week 3 of 4
*** Use 90% 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. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6
SUPERSET: 5 Rounds
3x Frog Complex: Powerclean - Push Press to Behind the Head - Back Squat - Shoulders to Overhead
10x Pull Ups
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