This program style will take us into the Provincial competition on October 26th here in Saskatoon.
MON September 23/13
REST DAY
TUES September 24/13
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 5 x 5 – sets across @ 70-75%
B. Bench press 6x 4 – sets across @ 75%
WED September 25/13
REST DAY
THURS September 26/13
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 @ 75%
B. Deadlift 2 x 1, 6 x 3 – sets across @ 70%
C. Pull-ups 5 x reps (optional)
FRI September 27/13
REST DAY
SAT September 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
A. Back squat 4 x 3 @ 80%
B. Bench press 4 x 6 @ 75%
Optional;
C1. Pendlay rows 4 x 6-8 – rest 10sec
C2. DB bent over lateral raises 4 x 10-12 – rest as needed
SUN September 29/13
REST DAY
