Week 1 Day 3
Warm up:
Hips and Hams for 10 min
2 x 100m sled walk and backwards
5 x 3 Seated box jumps ( not for max height)
Main:
Dynamic Effort Box Squats: 10 x 2 reps @ 65%
Dynamic Effort Deadlifts: 10 x 1 reps @ 65%
Assistance:
Glute Ham Raise: 3 x cant walk
Back Ext.: 3 x 25 reps using 20/10# DB
Reverse Hypers: 3 x 25 reps
Heavy Overhead Situp 3 x 8 reps
Rest 2 - 3 hours
WOD:
5 Rounds For time:
5 Dumbell Cleans 50/35
5 Bar muscle ups
10 burpeees
10 TTB
Rest 10 min
For Time:
50 HSPU ( 4inch deficit/2 inch deficit)
50 Lunges 135/95
Row 500m
AOD
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