warmup:
20 m Upper body sled drag (90# plate)
Row 500
rest 1 min between sets
10 min of Bands- hit lats, ext. rotation, pecs
Main:-Bench press: 45x15, 135x10, x5
-Add 2 board: x3 then in up to 5 sets hit a Heavy single
-then hit 80% for amrap
-Add Sling Shot( no board with same weight) for amrap:
Assistance:
-BB bent-over row from floor: 5x10@185
-DB bench @ 60# x 3 sets: max reps in 30 sec:
-banded tri push-downs: 3x25
-hammer curls: 3x5@60#s
Lean finish:
100 m run
5 burpees
10 rounds
AFAP
All this should be done in about an hour. From Main to Assistance you should have no longer than a 2 min transition. From assistance to lean finish you can allow yourself up to 7 min.
Tomorrow we are weightlifting and doing more "athletic" conditioning...
AOD
2 comments:
10 min of Bands- hit lats, ext. rotation, pecs
Main:-Bench press: 45x15, 135x10, 185x5
-Add 2 board: x3 then in up to 5 sets hit a Heavy single
245-255-265-270
-then hit 80% for amrap
215# x 11
-Add Sling Shot( no board with same weight) for amrap:
7
Assistance:
-BB bent-over row from floor: 5x10@185
First set Rx, remainder done @155
-DB bench @ 60# x 3 sets: max reps in 30 sec:
20-21-18
-banded tri push-downs: 3x25
Rx
-hammer curls: 3x5@60#s
DNF
Lean finish:
100 m run
5 burpees
10 rounds
AFAP
-DNF
Main:-Bench press: 45x15, 135x10, 185x5
-Add 2 board: 225x3 then in up to 5 sets hit a Heavy single 245,265,275,290
-then hit 80% for amrap 235 x 7
-Add Sling Shot( no board with same weight) for amrap: 235 x 10
Assistance:
-BB bent-over row from floor: 5x10@185
-DB bench @ 60# x 3 sets: maxreps in 30 sec: 21,23,19
-banded tri push-downs: 3x25
-hammer curls: 3x5@60#s
Wod:8:38
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