Warm up:
Shoulder Streches
Dead lifts
Front squats
Thrusters
WOD:
21-18-15-12-9
Push Press (70% of your 1 RM)
400 M Run
*Rest 2 minutes between each round. After your last 2 minute rest complete the following….
RidgeWOD: Strength Training Week 4 of 4
Use 90% of 1RM
DEADLIFT (from deficit): 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
3. Good Mornings: 3 x 12
Core Work: 3 Minutes Total Each of...
1. Hollow Rock
2. L-Sits
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