Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 85%
5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, (5 x 3 x 85%) (rest 2-3 min.)
WOD: Increase weights each round
Push Jerk 10, 8, 6, 4, 2
(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)
Hang Cleans 10, 8, 6, 4, 2
WBS x 10, 10, 10, 10, 10
MB OH Slams 10, 10, 10, 10, 10
RidgeWOD:
Strength: Sumo Deadlift - work up to 3 sets of 10x @ 65% (from deficit)
Weighted Chin Up - work up to 1RM
WOD: Alternating Tabata (16 TOTAL intervals of 20 on, 20 off)
95# SDLHP
Double Unders
Auxiliary Work: 3 Rounds of Strongman Fun
10x Tire Flips w/ Jump Through
20 seconds Hollow Rock
1x Down and Back Yoke Push
20 seconds Dueling Ropes
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