Monday May 9, 2022

Warmup

2:00 Bike/Row

2 Rounds:

5 Inchworms w/ pushup

10 Glute Bridge

10 Air Squats

10 Russian Twists

Mobility

10 Squat to Stands

:20/Side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switch

Skill/Strength

Back Squat 8x8

Heaviest possible with no missed reps.  Same weight for all sets.  No more than 30 seconds rest between sets. 

Reduce the number of sets to 5 or 6 (or less) if the volume will be too much between this and the WOD.

We will spend the next month or two focusing on hypertrophy and the 8x8 program is an old-school, proven method.  The weight should start relatively light -- 60%-70% of one rep max is a good place to start -- but should increase gradually from week to week.

WOD

Deadlifts 6/9/12/9/6

Wallballs 9/15/21/15/9

15/12 cal row or bike AFTER each round

F:  KB SDHP 9/12/15/12/9 instead of deadlifts; 10/8 bike cals

P1:  225/155

P2:  165/115

C:  275/185; heavy wallball; bike cals