Warm-up
Spend 2 minutes in Z1
Then, rotational drills to prep for warm-up
3 min warm-up sets for WOD
5 bench press amending in weight
5 bent over rows also building
Strength
A1. Bench press – 5×3; all over 70% and building
A2. Barbell bent over row – 5×8; AHAP
Even though the bench press is not a dynamic, explosive movement, that doesn’t mean we can spend some time working on good form. Make sure your feet are flat on the ground and you are driving through your heels. Activate your upper back and pull your scaps down towards your butt. Squeeze your glutes and force your lower back, not your hips, off the bench. Stay this tight through the entire set.
WOD
“The Week Of”
14 min AMRAP
20 decline push-ups
30 sit-ups
40 reverse lunges
100′ farmers carry
Intended stimulus – this workout should be done in 3rd gear. Slow things down a bit and try to sustain big sets on the push-ups and constant movement in the sit-ups and lunges. There is no “Rx” on the farmers carry today because I want you to use something that is going to challenge your grip. Heavy KB’s, DB’s or even plates are all possibilities.
