WODs
 | Tue, Dec 3 2019 |  |
| 20191203 - Squats and Bear Complex | 20191203 Accessory Work |
20191203 - Squats and Bear Complex
(Weight)
1. Barbell Conditioning
E2MOMx7:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (65% C&J Jerk Max)
Then 5 x 1 Bear Complex work to heavy, but technically sound single
| Duane | 95, 95, 115, 115, 135, 145, 155 Rx | 95, 125, 145, 155, 165 | | Sarah | 65, 65, 75, 85, 85, 95, 105 Rx | 85, 95, 105, 115x2, failed BTN jerk |
|
20191203 Accessory Work
(Reps)
Giant set: move from one exercise to the next with no rest. For the failure, focus on doing the reps with solid technique but go until are almost to failure, basically when you feel the burn do 2 more reps.
1. Strict Press - 3 x 10
2. Barbell supinated Rows- 3 x 10-15
3. Db flat Bench- 3 x 10
4. DB Hammer CURLS - 3 x 10-15
5. Barbell Lunges 3 x 16 (8 per leg)
6. Hanging Knee Raises 3 x 10
7. Tricep push downs- 3 x 20
8. GHD Back Ext- 3 x 10 bodyweight
|
