This program style will take us into the Provincial competition on October 26th here in Saskatoon.
MON September 16/13
REST DAY
TUES September 17/13
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 4 x 6 – sets across @ 70-75%
B. Bench press 7 x 4 – sets across @ 70%
– All sets are done across which will raise the volume of this program significantly from previously. Move quickly as little rest is needed on bench (loads are light)
WED September 18/13
REST DAY
THURS September 19/13
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. Bench press 5 x 5 – sets across @ 70%
B. Deadlift 6 x 3 – sets across @ 65%
C. Pull-ups 5 x reps (optional)
FRI September 20/13
REST DAY
SAT September 21/13
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 2 @ 80%
B. Bench press 5 x 6 @ 70%
C1. DB supported one armed rows 4 x 10 – rest 10sec (optional)
C2. DB one armed bent over lateral raises 4 x 12 – rest 90sec (optional)
SUN September 22/13
REST DAY
