7/15/15 Wednesday

Performance

A. Bench Press; rest 3 minutes between sets

*Use this time effectively to work on glute activation exercises and mobility – your coaches can help give you some suggestions

* Set 1 – 3 reps @ 60%

* Set 2 – 2 reps @ 75%

* Set 3 – 1 rep @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep 101-103%

* Set 6 (optional) – Exceed Set 5 weight

 

B1. Skull Crushers; 15 reps x 3 sets, rest 30sec

B2. Band Pull Aparts; 30 reps x 3 sets, rest 60sec

 

C. Complete as many rounds and reps as possible in 8 minutes of:

15 Burpees

10 Push Press (75/55 lbs)

 

Competition

Wod will be posted at gym