20 min STRETCH !
CORE :
4 sets:
10 v-ups
10 hollow rocks
10 arch rocks
10 OH plate sit -ups
1 Barbell Bench Press @ Max Load
*Find a 1 RM
1 Deadlift @ Max Load
*find a 1 RM deadlift
*Must start with bench press, once you start deadlift attempts, you are done with bench press. As many attempts as you like.
ACTIVE RECOVERY
10 min bike / 10 min row
or
Run your choice
1.5 k
3.6k
5k
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
