Thursday 03172022
STRETCH
DAY OR
HWPO
Warmup
Strength
every 90 sec for 6 min
Push press
1x10
1x10
2x10
Strict press /10 min
1x up to 10RM
3 x10 at 12%less
Wod x4
25/18 cal bike
10 dball cleans to shoulder 100/70
Use a kb if no ball
STRETCH
DAY OR
HWPO
Warmup
Strength
every 90 sec for 6 min
Push press
1x10
1x10
2x10
Strict press /10 min
1x up to 10RM
3 x10 at 12%less
Wod x4
25/18 cal bike
10 dball cleans to shoulder 100/70
Use a kb if no ball
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders