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POWER: Oct 28-Nov03, 2013.

October 28, 2013 by ·

 

MON October 28/13

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 

LTT Squats 10×2@60%
Paused/box squats 3×3@60%
Bench 4×4@60%

TUES October 29/13

REST DAY

WED October 30/13

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 

DB press 4×8
LTT Deads 10×2@60%
Block pulls/rev Bands 4×4@75%
Back accessory of choice

THURS October 31/13

REST DAY

FRI November 01/13

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

LTT squats 8×3@63%
Bench 4×5@63%
Floor press 4×8

SAT November 02/13

REST DAY 

SUN November 03/13

REST DAY