Mon. Feb 20, 2017

DE UPPER

Warm-up

3min Fighter Warmup (run/bike/burpee/jump rope/row of choice for 3 minutes to get heart rate up)
3x
20 Seconds Handstand hold practice
Or
20 Seconds of negatives practice
Or
20 seconds of handstand pushup practice
-
5 pushups between sets

Weightlifting

Red: Bench Press

Bench Press (White: Tempo Bench )

White: Tempo Bench + Max reps
3x3+ @45%
2x2+ @55%
2x2+ @65%
*Tempo=3 seconds down, 3 seconds up. + = max reps regular speed bench. So one set at 45% would consist of, (3) tempo reps, then max reps speed bench to failure. Continue in this fashion, according to the sets and rep counts up to (2) sets at 65%, of (2) tempo reps and max reps speed bench to failure.

Weighted Pushups 

4x5 Weighted Pushup AHAP

SWOD - Strength WOD

Open Option:
20 min AMRAP:
7 DB Clean and Jerk (35/25)
8 DB Box Step up-and-over (24/20)
9 Chest 2 Bar Pullups

PPT option:
5 Sets, 30 seconds max reps, 30 seconds rest:
Strict Pullup → Kipping Pullup
DB Arnold Press (moderate load)
DB Upright Row (moderate load)
Burpee

ACCESSORY WORK

3x20
Bandy Tricep Pushdowns
Bandy Bicep Curls
Tabata Hollow