Featured Video -Ian Bell a young American lifter – 565# raw (belt only)
MON September 09/13 – Comp 1, Week 5
REST DAY
TUES September 10/13 – Comp 1, Week 5
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. Arms extended front squats 6 x 3-4 – work to a heavy set
B. Heels elevated back squats 10 x 10 @ moderate load – rest as needed
C. Weighted sit-ups or GHD sit-ups 4-6 x 10-15 – rest as needed
WED September 11/13 – Comp 1, Week 5
REST DAY
THURS September 12/13 – Comp 1, Week 5
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. Medium grip speed bench press 12 x 2 – every 90sec @ 60% 1RM
B1. DB flat bench press 4 x 4-6 – rest 10-20sec
B2. Banded tricep press downs with rotation at bottom 4 x 8-12 – rest 120sec
B3. DB bent over rows neutral grip 4 x 4-8 – rest 10-120sec
B4. DB supinating bicep curls 4 x 8-10/arm – rest 120sec
FRI September 13/13 – Comp 1, Week 5
REST DAY
SAT September 14/13 – Comp 1, Week 5
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. Sumo deadlift 6 x 2 – work to max effort double (compare to your traditional deadlift)
B. Snatch grip RDL 4 x 4-5
C1. DB seated press 4 x 6-8 – rest 20sec
C2. DB bent over trap 3 raise 4 x 8-10 – rest 20sec
C3. BB Cuban press 4 x 8-10 – rest 180sec
SUN September 15/13 – Comp 1, Week 5
REST DAY
