Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Bench Press
15x50%, 12x60%, 10x65%, 8x70%,
WOD: 4- Rounds Timed
20- Ring Dips or bench dips
20- BB SDLHP (Men 65-95, Women 45-65)
20- BB Push Press (Men 65-95, Women 45-65)
4 Rounds:
DB Iron Cross x 20 sec. (Men 10-20, Women 5-10)
RidgeWOD: Reminder, four week strength program with metcons and other pain cave expeditions on Thursdays and Saturdays.
*** Use 70% 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 (weighted vest): 5 x 10x
3. KB Plank Rows (heavy): 1 x 12x, 1 x 10x, 1 x 8x, 1 x 6x (EACH arm)
4. Wrist Roller - Grip Strength: 3 x 1x
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