top of page
Search

Wednesday 06022021

WARMUP

Junk Yard dog !!!

STRENGTH

Barbell rows

5x5

Focus on braced core and good back position. Chest over bar and squeeze on the end range contraction.

Start at (build)

-135/95

Or

-95/65


posterior chain work


4RDS


10 barbell RDLS (build )start @50% of RDL

10 back ext on box with partner


Wod FOR TIME

6 rds

200 m run

1 legless RC /2 RC

5 devil press 50’s/35’s



Level 2

6 rds

100 m run

10 kB swings 53/35

5 devil press ( lighter )2 dB




191 views0 comments

Recent Posts

See All

Friyahhh04122024

Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –

Thursday 04112024

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/

Wednesday 04102024

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar

Comentarios


bottom of page