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Tuesday

20
Oct

Tuesday

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SKILL

 

2 Rounds of:

 

Shoulder Matrix x 5-8 reps each – “T” – “Y” – “W”

:30 sec Band Stretch (Pecs)

10 OHPT (bring grip in ev rep) + 10 Sotts Press + 5 Burpees

 

STRENGTH

 

Bench Press

 

Warm Up sets

 

5 @ 40%

Row 300 m + 6 Single Leg RDL (2 KB’)

5 @ 50%

3 Laps of Bear Crawl  + 5 Broad Jumps

5 @ 60%

Row 300  + 20 Hip Bridges

 

Working Sets

(rest 2-3 min)

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)

 

WOD

 

10,9,8,7…..1

 

Hang Power Clean (155/105)(135/95)(95/65)

Pull Ups

1 x 100 m Run (end of drive-way and back)

 

(15 min cap)