WODs

Thu, Aug 15

Most Recent Benchmark:
Nancy on Jun 26, 2019 (83 days ago)
JTS-2 DAY2 HYP_Deload20190814 Accessory Work

JTS-2 DAY2 HYP_Deload


Weight
Day 2: Cleans shoulder and triceps  
 
1. Power Clean + FS- 4 x 3/1 @ 80% of best 3/1  ( 3 power clean + 1 Front squat)            
 
2. Superset:        
1. Behind the Neck sn push press-  3 x 10    
2. Hanging leg raises- 3 x 10
 
3. Superset:        
1. clean pull hang above knee - 3 x 6-8 @ 80% of above Power clean use straps -  end with a shrug and on toes here.            
2. Standing Triceps dumbbell extension - 3 x 10
 
4. Superset:
1. DB Lateral Raises with 2 seconds down each rep- 3 x10            
2. Tricep kick back with 2 seconds up each rep - 3 x 10      
 
5. Superset:        
1.Diamond push ups - 3 x failure
2. Leg lifts- 3 x failure


Duane185-PC/FS, BTN press -135 - no clean pull(3.) or Core(6.) Supersets today Rx 45,65,85,105,125,145,165x3/1 - 45,65,85,105,125x10 - lateral raises at 25#, kickbacks at 25#