Tuesday June 14, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts  https://www.youtube.com/watch?v=jUiBVko-454

10/Side Banded SA OH Press

10 Banded  Good Mornings

10 Banded Ext. Rotation Pull Aparts  https://www.youtube.com/watch?v=Jc84UJMUoEg

20 Penguins

10 Glute Bridges

10 Cat/Cow

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Bench Press 8x8

No more than 30 seconds rest between sets.  Add weight if you were successful last week.  Reduce to 5 or 6 sets if necessary.

Then, spend a few minutes warming up for the barbell movements in the workout.

WOD

Deadlifts 15/10/5

Situps 15/15/15

Bike Cals 10/20/30

Rest 3 minutes

Shoulder to Overhead 15/10/5

Situps 15/15/15

Row Cals 10/20/30

Ladies cals:  8/16/24

F:  kb sdhp 20/15/10; light barbell shoulder to overhead

P1:  225/155 deadlift; 135/95 shoulder to overhead

P1.5:  185/125 deadlift; 115/75 shoulder to overhead

P2:  155/105 deadlift; 95/65 shoulder to overhead

C:  275/185 deadlift; 155/105 shoulder to overhead; 8 GHD situps instead of 15 regular situps