Tuesday December 13, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Tricep Pull Downs

10/Side Banded Paloff Press

10 Squat Jumps

10 Dead Bugs

Mobility

Front Rack Stretch on Box 1:00

Skill/Strength

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

20 shoulder to overhead

30 box jumps

40 situps

60/48 cal row or bike

40 situps

30 box jumps

20 shoulder to overhead

F:  reduce reps of all movements; double db shoulder to overhead

P1:  115/75

P2:  75/55

C:  135/95; weighted stepups instead of box jumps (50/35 db or kb); 25 GHD situps instead of regular situps; bike cals; begin and end with 3 rope climbs