Tuesday, February 5, 2019

Warm-up WOD – 2 rds

  • 1 rd. DT
  • 10 Step-ups

 

MetCon:

2 rounds for time
RX

  • 24 Deadlift 135/93
  • 24 Box Jump 20/16
  • 24 Wall Ball 20/14
  • 24 Floor Press 135/93
  • 24 Box Jump 20/16
  • 24 Wall Ball 20/14
  • 24 Power Clean 135/93

Fitness/Recovery

  • 15 Deadlift 95/63
  • 15 Step-up 20/16
  • 15 Wall Ball 14/8
  • 20 Push-up
  • 15 Step-up 20/16
  • 15 Wall Ball 14/8
  • 15 Power Clean 95/63

 

Powerlifting:
Tuesday – Dynamic Effort Upper Body

  • Speed Bench Press Close Grip – @50% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.

Monday, February 4, 2019

Warm-up:

  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 Barbell Curl
  • 3×5 Hang Muscle Snatch
  • Ramp-up

 

 

Skill/Strength:
Jerk – 5×2 @ HAP

 

 

MetCon:

10 min Max cal
RX 135/93
3 rds. of

  • 12 Deadlift
  • 9 Power Clean
  • 6 HSPU

then in time remaining
max cal. Row/Bike


Fitness/Recovery

12 DB Cluster 25/15
9 Slam Ball 30/20

then in time remaining
max cal. Row/Bike

 

 

Powerlifting:
Cycle 2 – Week 1
Max Effort Lower Body

  • Rack DL – 1RM
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.