Warmup: Row 500, Overhead and Squat Prep, if you don't one legged squats (pistols) yet, we will work on those some. Then you'll do air squats for the WOD.
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Strength: Week #2 Wendler Plus Press or Bench
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep or MORE @ 95%
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WOD: 12 Minutes - As Many Rounds and Reps as Possible
12 Push Press 115/75
12 Chest 2 Bar Pull Ups
12 One Legged Squats - or 24 Air Squats (scaled)
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Bonus work if you have time: Do some or all
DU practice - if you can do them at all...try to get a total of 50. Those accomplished already...max in 2 minutes.
Airdyne - all out...:30 on and :30 off...three rounds. That's a total of 3 minutes.
Weighted pushups if capable...strict as you can if not. Make them great reps. 3 X 10 or 5 X 6 or 10 X 3...whatever allows you to do great reps.
----------
Strength: Week #2 Wendler Plus Press or Bench
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep or MORE @ 95%
------------------
WOD: 12 Minutes - As Many Rounds and Reps as Possible
12 Push Press 115/75
12 Chest 2 Bar Pull Ups
12 One Legged Squats - or 24 Air Squats (scaled)
-------------
Bonus work if you have time: Do some or all
DU practice - if you can do them at all...try to get a total of 50. Those accomplished already...max in 2 minutes.
Airdyne - all out...:30 on and :30 off...three rounds. That's a total of 3 minutes.
Weighted pushups if capable...strict as you can if not. Make them great reps. 3 X 10 or 5 X 6 or 10 X 3...whatever allows you to do great reps.
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