Strength
1A. Incline Bench Press 10 x 3 @ 75%
1B. Deficit Deadlift 10 x 2 @ 70%
Try to alternate between these two lifts like a 20 minute EMOM
Accessory Lifts
2A. Pendlay Row 4 x 5 Heavy
2B. Sotz Press 4 x 5 with stable and challenging weight
Class WOD
Comp WOD
3 partners, same gender
AMRAP for 10 minutes
The first team member will complete the following complex with a 108#/68# fat bar:
1 Deadlift
2 Hang Clean
3 S2OH
Then all 3 team members will complete 6 synchronous jumping split lunges
Then the second member completes the complex
6 synchronous jumping split lunges
Then the third member completes the complex
6 synchronous split lunges
repeat
800 m run
ReplyDeleteScap Jack-Activation
AM Strength:
A. Incline bench- 10x3@90# (heaviest I was comfortable with without a spot. Go heavier next time)
B.Deficit DL- 10x2@195# (stood on 45# plate)
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A. Pendlay Row 4x5-90# (go heavier)
B. Sotz Press 4x5-35,40,45,50#
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30' HS walk with turn+ 10' (PR)
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PM Workout
STRENGTH:
Overhead Squat
5 x 1
135,155,165,175,185,190(f)
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CONDITIONING:
10 Min AMRAP...
8 Hang Power Snatch-75#
20 Wall Balls-16#
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DC:
Flutter Kicks, 3 x 100
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Comp WOD:
With Nikki
AMRAP in 7:
You-go-I-go*
1 DL
2 Hang Cleans
3 S2OH
*must complete 6 synchronized split lunges between each round.
Whoa. That was a lot.
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