Friday August 5, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Tricep Pull Downs

10/side OH Press

10/side Lateral Raises

10 Paloff Press

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Bench Press 4-5x5 at 95% of 5 rep max

This is the last week of our mini strength cycle (85% > 87.5% > 90% > 92.5% > 95%).  The percentage this week will only be feasible if you’ve worked up to this over the last four weeks.  If not, reduce the percentage accordingly.  Also, reduce to three sets if necessary.

Next week we will retest 5 rep maxes and run this same cycle again. 

WOD

3 rounds:

1 lap KB farmer carry

15 matador dips

25/20 cal row or bike

F:  light KBs; box dips

P1:  55/35 KBs

P2:  35/25 KBs

C:  70/45 KBs; ring dips; row cals

Do not drop the KBs.  If you need to set them down on the concrete, use the black mats.