Warm Up
For quality: (Perform on your own)
Mobility work:
Banded Posterior Hip Capsule Mobilization, L 1 min/R 1 min
Banded Half-Kneeling Lat Stretch, L 1 min/R 1 min
Banded IT Stretch, L 1 min/R 1 min
-- then --
Prehab work - accumulate:
30 Prone Y-T-Ws
30 Tempo Glute Bridges
30 Dumbbell Upright Rows- light-moderate load
Weightlifting
I. Every 2 minutes x 3 sets: Push Press + Push Jerk
1 x (1 + 3) reps @ 80% of 1RM Push Press
1 x (1 + 3) reps @ 82% of 1RM Push Press
1 x (1 + 3) reps @ 85% of 1RM Push Press
II. Every 2 minutes x 3 sets: Push Jerk + Split Jerk
1 x (1 + 3) reps @ 80% of 1RM Push Press
1 x (1 + 3) reps @ 82% of 1RM Push Press
1 x (1 + 3) reps @ 85% of 1RM Push Press
III. Every 2 mins x 3 sets: Split Jerk
3 x 1 rep
Start at 85% 1RM split jerk and increase load to a heavy single for the day. Opportunity for you to max out- our goal is for you to get around 95% 1RM.
IV. Every 2 mins x 6 sets: Bench Press
1 x 10 reps @ 60%
1 x 8 reps @ 65%
1 x 6 reps @ 70%
1 x 10 reps @ 62%
1 x 8 reps @ 67%
1 x 6 reps @ 72%
WOD
3 Rounds for Time (CAP 20)
12 Strict Pull Ups
10 Front Squats
5 Burpee Bar Muscle-ups
10 Deadlifts
7 Wall Walks
RX 135 / 95 lbs
3 Rounds for Time (CAP 20)
5 Strict Pull Ups
10 Front Squats
5 Burpee Pull Ups
10 Deadlifts
5 Wall Walks
Scaled 95 / 65 lbs
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