Month: July 2019

Dynamic Effort Bench Press (8 x 3 reps @ 50% 1RM )

%bands & %barweight-60 second rest between sets

Metcon (Time)5 Rounds
Stop Sign(20)

Wall Balls(10)

Pullups

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Warm-up

Drom

Dynamic warmup

Foam Roll Upper Back/Lats/Chest

Use bands and balls

Power

4 Rounds

SB Explosive Shot Put with Partner (5/5)

Strength

3 Rounds

Bent Over BB Rows (10-15 reps) (Wide Grip)

Negative Pull ups (10-15 reps)

Review : clean and press and warm up for wod

Metabolic Conditioning

Metcon (Time)

4 Rounds for time:

(10) barbell or DB Hang Clean to Press 135/95#,95/65#, 65/45# 50/35#,35/20#, 20/15#

(10) sit ups

200m row