WEDNESDAY 5-1-19

WARM UP 5x

ROW :50 sec easy :10 hard

2 Rounds

5/5 Standing windmill

5/5 Sweat shrugs

5/5 Single leg deadlift

5 Diver Bombs

Strength

Sumo deadlift

9 x 3, 1 x 3+ @ 65-72.5%  go every 90 seconds

B1. Alternate sets of B1 / B2

B1. Bench press – 3 x 5, 1 x 5+ @ 79-84%  rest 1 minute before B2

B2. Prone DB row – 3 x (8 – 10)  rest 2 minutes before B1

Notes (A).

– Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR).

Notes (B1).

– You can increase the weight between the sets but stay within the % range

– The final set is a “+” set = AMAP with good form (leave at least 1 RIR). Do the final set with the same weight as the previous set.

Notes (B2).

– You can increase the weight from set to set

– Intent. Go heavier than 2-weeks ago

WOD FOR TIME

21-15-9

KBS 53/35

BOX JUMPS 24/20

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s