STRETCH DAY
OR STRICT PRESS
All Sets Based Off 1RM Strict PressÂ
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between Sets.Â
RECOVERY WOD
On the Minute x 24 min 4 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings 70 / 53 lb
Minute 3: 10-Meter Shuttle Runs
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
*Athlete's choice on reps for each movement
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
