WODs
 | Fri, Jul 9 2021 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| 20210709 Strength | 20210709 MetCon | PP Abs Summer Day 10 | Walk-Hike (for distance) |
20210709 Strength(Weight) Prelift 1a: CrossOver Symmetry Activation 1b: Hip-Core Activation 2a: 3x10 Lat PullDowns with Banded PVC 2b: 3x10 Barbell Rows (Prone) Muscle Clean + Tall Cleans + Pause Split Jerk (pause in split) + Press in Split: - 3 sets x (3+3+3+3). Keep it light and work technique. 40%-45%-50% * Rest 60-90 secs between sets Clean Pull + Pause Power Clean (pause in receive for 2 seconds) + Clean + Pause Push Jerk: - 4 sets x (1+1+1+1) Build to 70-80% of 1RM Clean and jerk. 55%-60%-65%-70% * Rest 60-90 secs between sets Clean & Jerk for load: - Build to a heavy single in 6-8 working sets Starting at 75% build to a heavy * rest 60 seconds between sets * Deadlift: - 10-8-6-4-2. 50%-55%-65%-75%-85% In between sets perform 50ft sled push * rest 60-90 seconds between sets * |
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