7
Jul
Friday 7-8-16
Friday
Strength All levels
3 x 8 HB Back Squat, do the first set at 75% of 1RM then
build on the last two sets to heavy 8s,
rest up to 3min betw sets
WOD
*25 min soft Cap.
Machine
4 rds as Rx’d:
100 single unders
Rest 30sec
15 knee raises
Rest 30sec
12 dips
Rest 30sec
20 banded pull-ups
Rest 1min
RX:
4 rds as Rx’d:
50 double unders
Rest 30sec
15 TTB
Rest 30sec
12 ring dips
Rest 30sec
20 pull-ups
Rest 1min
Comp:
4 rds as Rx’d:
50 double unders
Rest 30sec
15 TTB UB
Rest 30sec
12 Strict ring dips UB
Rest 30sec
20 pull-ups UB
Rest 1min
Additional work
1)Clean and Jerk: rest up to 90sec betw sets
5 reps at 80% of 1RM
5 at 85%
5 reps at 90% + phyf
2) 5min of HS Walk practice
3) 3 x 12/12 one arm DB Row, max load ea set, rest to recover betw sets