Wednesday 12/11/19

Early post for Wednesday

WARM UP

3-4 Sets:

30 Single Unders

20 Banded Pull Aparts

10 Wall Squats

5 Spidermans

Primer

3 Sets:

7 x Single Arm Dumbbell Bench Press (Each Side)

200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)

STRENGTH

PUSH PRESS

MOVEMENT PREP

Take 3-5 Sets to Build to Opening Weight OFF OF YOUR 10 RM

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

STIMULUS

• This is week 1 of 4 in this progression

• Our aim is to set the baseline to build off of

• A good place to start is between 90-100% of your 10RM Push Press from last week

• Keep the weight the same for all 4 sets across

• The 6 reps are designed to be completed unbroken on each set

WOD

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Thrusters (155/105)

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