WODs
 | Wed, Oct 16 2019 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| 20191015 Strength | 20191015 Prehab |
20191015 Strength(Weight) 2RM Bench Press against Chains (chain weight should be roughly 25% of 1RM) 5, 5, 2, 2, 2, 2 till you establish a 2 RM for the day (use bands if no chains) youtu.be/Ogx89NLVEHQ -------------------------------------------------------------------------- 5,3,3,1,1,1,1 to a 1RM Weighted Pull Up -------------------------------------------------------------------------- PullOver Press If you have an ezy bar use it, otherwise a straight bar will do fine 4 x 15 youtu.be/_q_gViK4tww -------------------------------------------------------------------------- Single Arm Landmine Row Bent over with landmine attachment or if you do not have one shove the end of the bar into a corner on its end. 3 rounds of 2 x 5/arm heavy as you can. (Each set has 10 reps/arm just alternating every 5 reps so you can get a heavier weight in your hand) youtu.be/MAYnK_7hkSU In any bent over row keep your back flat like a good kid! |
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