Wods

Aug 8

By August 7, 2018 No Comments

Fitness & Performance Warm Up:
3:00 Bike or Row

2x
10 SA Banded External Rotation/arm
10 SA Banded Chest Press/arm
10 SA Banded Strict Press/arm
Fitness Program:
Bench Press – 3 x 14, all challenging sets
Double Arm DB Bent Over Row – 3 x 10, each, 50X1 on first 3 reps
SA DB Shoulder Press – 3 x 6 @ 30X1 tempo
Then:
1x Tabata Burpee Set, right into 400m sprint

Performance Program:
Split Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
Back Squat – 60%x10, 65%x8, 70%x6
Back Squat Jump (% of Back Squat) – 20% 3×3
Then:
1x Tabata Burpee Set, right into 400m sprint

Jeremy

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