Wednesday 7-20-2016

VOD

fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Isaiah 41:10

Strength

3 x 3 Strict Shoulder Press, all at 80% of 1RM

 

3 x 2 Push Press, all at 85% of 1RM

 

3 x 3 Push Jerk, all at 85% of 1RM

 

2 x 10 Strict Shoulder Press at 60-65% of 1RM phyf

 

WOD

Machine

13-min AMRAP

1 Power Clean AHAP

3 Burpees

5 ring rows

7 Wall Ball 10/14

 

RX/COMP

13-min AMRAP

1 Power Clean 115/175#

3 Burpees

5 CTB pull-ups

7 Wall Ball 20#

 

Additional

1)HB Back Squat:  rest up to 2min betw sets; move ea rep with a sense of acceleration on the way up.

9 at 65% of 1RM

7 at 70%

7 at 75%

 

2)3 x 10/10 Weighted Step-up, 55/85# on back to an 18in step, rest up to 1min betw sets

 

3)30 chin-ups NFT