Thursday December 15, 2022

Warmup

2 Rounds:

10 SA Bent Over Row

10 SA Presses

:30 Plank

10 Mountain Climbers

Mobility

Banded Shoulder Distractions :30/Side

Skill/Strength

Spend 10-15 minutes working up to a one rep training max strict press

A training max is approximately 90% of your true one rep max.  Work up to something heavy, but leave a little left in the tank.  There should be no deterioration in form.  If there is, it’s too heavy.

Write down your weight.  Next week we are starting a four-month strength program that requires using a training max, similar to Wendler’s 5/3/1.

Then…

5x5 at 60% of the training max, with 1 minute rest between sets

WOD (25 minute time cap)

5 rounds:

20 pushups

500m row

F:  reduce reps and/or rounds; box pushups

P1:  as written

P2:  15 pushups

C:  9 strict handstand pushups (round 1); 12 kipping HSPU (round 2); 15 wallclimbs (round 3); 18 ring dips (round 4); 21 pushups (round 5)

Modify the Comp version by reducing the reps.