Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 ring rows
10 sit-ups
Mobility
Shoulder and pec stretch to prep for strength
Strength
A. Close grip bench press – 3×8
These are working sets, so they should be really heavy for 8.
B. Close grip chin-ups – 5 sets of 3 to 6 reps. Make them hard, so add weight if needed.
Great strength session to end the week. The close grip bench prioritizes tricep strength and heavily requites the front deltoids. You know the shoulder muscle that looks good in a t-shirt. The close grip pull-up does the opposite. It relies heavily on the bicep and lats. I challenge you to really play with your grip width, even a half an inch makes a big difference, especially if you experience slight elbow discomfort.
WOD
“Recruiting Class”
5 rounds
20 deadlifts (165/105#)(135/95#)
15 ring dips
20 v-ups
Odd ball workout with many different movements. Deadlift should be simply annoying, not heavy and going unbroken should be no problem for most. Will it be a good idea? Only time will tell.
The ring dips should be scaled accordingly to allow for full range of motion. Too often we sacrifice ROM for a more difficult version of the movement. Completing all your reps to standards is way more important, so go through the progression and pick the one that works best for you.
The v-ups are best demoed here by Julie. Make sure you notice that even though she returns to a fully prone position, she doesn’t lose tension.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded alphabets – 3x each side
