Tuesday 140909

Week 6 Day 2

Warmup:
5 min Upper Sled
10-20 min Shoulders/Back/internal and external rotation

Main:

Bench Press: 1 Rep Max (using 3 Boards) 

Then 80% for max reps: 

Assistance:

Standing DB Shoulder Press: 5 x 10 reps ( use heavier weight)

Heavy Band Pull Aparts: 3 x 25 reps

Bench row wide-Grip: 3 x 25 reps ( use heavier weight)

DB shrugs: 3 x 25 reps (use heavier weight)

Rolling DB Tricep extensions: 3 x 25 reps  (use heavier weight)

Rest 1 - 2 hours

WOD:

Max Pullup Test

For Reps

Rest 5 min

KB Snatch Test

For time

Rest 5 min

In 3 min:

Max P-bar Dips
For reps

Rest 5 min

Then 75 Power Snatch  (75#/55#)

For Time

AOD