Strength
10 min
Find a 3 rep max strict press
Take 10% less
5x3
Power Jerk every 90 sec
1x5@67
1x5@71
1x4@78
1x4@84
1x3@71
WOD HWPO DAY 51
3x
20/14 cal bike
8 shoulder to oh 185/135
Use something you can do unbroken
1:00 rest between rounds
Rest 3 min
3 x
20/14 cal bike
10 burpee over parallette
Rest 1:00 between rounds
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
