WODs
 | Mon, May 6 2019 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
JTS Day 5 Strength2of4(Weight) Day 5: 1. Clean & jerk- 8 x 1/1 @ 80% of 1rm ( do these every 90 seconds ) 2. Back squat pause in bottom on first rep for 1 second- 5 x 5 @ 90% of heavy set from last week 3. Walking DB Lunges- 4 x 6 each leg 4. Quad set: means go from A to B to C to D then back to A etc. A. Barbell Bicep curls- 4 x 8 B. Standing DB Triceps overhead extension- 4 x 8 C. Seated Concentration Curls- 4 x 8 D. Lying DB Triceps extension- 4 x 8 5. Russian Twist with plate or med ball- 4 x failure
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