WOD – Wed, Jun 21
Warm Up
SPECIFIC WARMUP
BENCH PRESS REVIEW AND BUILD-UP
2 sets:
5 empty bar bench presses
– Coach-led reps.
– Partners take turns.
2-3 rounds:
10 bench presses
– Take turns with a partner.
– Add load each round to starting weight
Bench Press (Every 4 minutesRX
For load:
10-10-10-10-10:
Bench press
For load:
10-10-10-10-10:
Bench press
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
INTENDED STIMULUS
- High volume, upper body bench pressing heavy day.
- All sets should be at 70% or greater of athletes’ 1-rep-max bench.
- Build to a heavy set. Lift once every 4:00.
SKILL WORK (Checkmark)
BB Windshield wipers
2 sets 20 reps
75/115
55/95
35/75
INTENDED STIMULUS
For QUALITY Movement
Core stabilizer of upper body.
All sets should L-R side = 1 rep
Rest as needed
Cool Down
3-5 minutes flush row bike
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
//HEAVY DAY
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Various banded pull aparts
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups