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
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
