Warmup:
Hips/ Hams/ Back
Pistols: 5 x 2 ( add heavier weight)
Airdyne: 20 min
Main:
D.E. Box Squats w/ chains: 10 x 2 @ 65%
D.E. Deficit deadlift (3 inch): 10 x 1 @ 70%
Assistance:
Hypers: 5x25 (Heavier from last week)
Planks 5 x 90 sec (45/25)
GHD Situps: 3 x 35
Rest 1 - 2 hours
WOD:
EMOM 1 Thruster ( bar starts in rack. You must re-rack or its considered a miss):
Start at 80% of your body weight ( round up): 135,145,155,165,175,185,195,205,215,225 etc until you miss/fail.
Rest 3 min
Then
5 Rounds
Row 500
20 pistols
AOD
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