WOD Thu 9-12-13
WOD Wed 9-11-13
September 10, 2013WOD Fri 9-13-13
September 12, 2013WOD Thu 9-12-13
Get that man some metal plates!
Warmup: 400M jog Shoulder and hip mobility work for clean receiving position and overhead position 3 x 5 light push press in preparation for strength work Strength: Push Press 5 sets of 3 reps at 70% to 90% of your 1RM Conditioning: Barbell Complex 5 rounds, increasing weight each set until failure or technique breaks 3 deadlifts 15 sec hold at knees 1 Power clean 3 front squats 15 sec hold at bottom of front squat 3 push press 15 sec hold in overhead position Have fun 🙂 Cool Down: 1) 100 jumprope singles 2) PVC external rotation stretch – 2 x 30 sec L/R 3) Partner superman stretch with PVC 2 x 30s 4) Foam roller, chest, shoulders, middle back