Featured Video -Eric Gunghamn pulls 802# at the IPF world juniors recently
REMINDER – This week the schedule changes to Tuesday, Thursday and Saturday.
MON September 02/13 – Comp 1, Week 4
REST DAY
TUES September 03/13 – Comp 1, Week 4
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, 20 squatting hip rotations, 10 BB good mornings, 10-20 banded knee BB back squats.
WOD
A. Back squats 6 x 2 – work to max effort double every 4-5 minutes on heavier sets
B. Arms extended front squats or BB thrusters 5 x 6-8
C1. DB alternating lunges 4 x 6-8/leg – rest 20-30 sec
C2. Back extensions 4 x 6-8 weighted – rest 90-120sec
WED September 04/13 – Comp 1, Week 4
REST DAY
THURS September 05/13 – Comp 1, Week 4
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 – 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. Floor press 5 x 4-6 @ 70-75% work to a heavy set, but not maximal
B1. Flat DB bench press 4 x 10-12 – rest 20sec
B2. Tricep push-ups 4 x reps (no more than 20) – rest 60-90sec
B3. Pull-ups (choose grip) 4 x reps (no more than 6) – rest 20sec
B4. DB Bent over laterals 4 x 12-15 – rest 120-180sec
FRI September 06/13 – Comp 1, Week 4
REST DAY
SAT September 07/13 – Comp 1, Week 4
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 BB stiff-legged deadlifts, 10 BB power cleans, 10 BB back squats, 10 BB good mornings
WOD
A. Banded speed deadlifts 12 x 2 – Every 90sec @ 40-50% of your 1RM
B1. Seated round back good mornings 4 x 6-8 – rest 20sec
B2. Standing BB Cuban press 4 x 8-10 – rest 90sec
C1. DB hammer curls 4 x 10-12/arm – rest 20sec
C2. Banded tricep press downs 4 x 10-12 – rest 90-120sec
SUN September 08/13 – Comp 1, Week 4
REST DAY
