HWPO
Push press
1x10@60
2x8@ 63
1x8@ 68
Strict press
1x up to a 8 RM
3x8 @10% less
Wod
Buy in :
40/30 bike
3 rds
10 devil press 50/35’s
10 sandbag squat cleans 100/70
Cash out 20/16 bike
ACCESSORIES x3 or 4 (10 min )
20 strict pull-ups
15 tricep extension
1:00 sand bag good morning
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
