This program style will take us into the Provincial competition on October 26th here in Saskatoon.
MON October 14/13
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
WOD
A. Back squat 6 x 4 – sets across @ 80%
B. Bench press 2 x 2 – sets across @ 90%
Optional;
C1. DB one armed rows 3 x 8-10/arm
C2. Back extensions 3 x 10-12
TUES October 15/13
REST DAY
WED October 016/13
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
WOD
A. Bench press 5 x 3 – sets across @ 75%
B. Deadlift 2 x 1 @ 95%, 4 x 2 @ 85-90% – (paused if sumo or off podium if traditional
C. Pronated pull-ups 40 total
THURS October 17/13
REST DAY
FRI October 18/13
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by 2-3 rounds of;
10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
10 BB stiff-legged deadlifts, 10 BB power cleans, 10 BB back squats, 10 BB good mornings
WOD
A. Back squat 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 2 @ 90%, 2 x 4 @ 80%
B. Bench press 1 x 3 @ 80%, 1 x 2 @ 85%, 1 x 2 @ 92-95%, 3 x 2 @ 85%
Optional;
C1. Pendlay rows 4 x 6-8 – rest 10sec
C2. DB bent over lateral raises 4 x 10-12 – rest as needed
SAT October 19/13
REST DAY
SUN October 20/13
REST DAY
