Friday 140822

Week 3 Day 5

Warm Up:
10 min Upper Body Stretch
5 Min Sled walks - increase weight from last week
5 x Power 10 on ERG

Main:

D.E. Bench with bands: 3 x 3 @ 60% ( narrow grip), 3 x 3 @ 62% ( neutral grip), 3 x 3 @ 65% ( wide grip)

Assistance:

KB Tricep ext.: 3 x 1 min max reps

Single arm bent over rows with DB: 3 x Failure 

Banded Tricep push downs: 3 x Failure

Hammer Curls: 5 sets of Max Pump

Rest 1- 2 hours

WOD

3 Strict Pull ups

5 Kipping Pull ups ( no butterfly)

7 Chest to Bar Pull ups ( no Butterfly)

( if you come off bar complete 10 burpees)

15 Dips

200m run

Repeat 5 x

Rest 10 min

50 Shoulder touches

5 wall walks ( Each into Strict HSPU)

40 shoulder touches

4 wall walks into Strict HSPU

30 shoulder touches

3 wall walks into Strict HSPU

20 Shoulder touches

2 wall walks into Strict HSPU

10 shoulder touches

1 Wall walk  into Strict HSPU

AOD