Tuesday 8/2

August 1, 2016

Strength, WOD

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TUESDAY
Warm up
50 jumping jacks
40.butt kickers
3 rounds
12 pvc good mornings
9 KB swing
6 push press
Then
50 jumping jacks
WOD
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

STRENGTH
Bench Press + 35% Bar Weight + Doubled Micro or Mini Bands – 5×5 Under 200 lb. Bench Press Max: Use Micro Mini’s
Bench Press Straight Weight Top Set:
Incline DB Press – 8RM
Strict, Wide Grip, Thumbless Pull Ups w/Max Ankle Weights – 3×10
Arm DB Rows, Supinate at Top of Each Rep – 3×12 Per Arm
Fat Grip Banded (or cable) Lat Pulldowns – 3×20

Midline/finisher
Landmine Barbell Oblique Rotations – 4×15 per Side
Reverse Heavy Band Bench Press Rows – 4×25

Gymnastics
Wrist Drills – Stretches, Back of Hand Push-ups, Palm Pushups
Hanging Re-grips – 2 X 3 (3 sec hold in false grip)
Ring Support – 2 X 30 sec (or Max effort)
Walking Chest to Ring Hold (Ring Row pos.) – 3 sets w/ 5 sec hold at end
Chest to Ring Pull-up – 2 X 3 slow
Strict Muscle Up (slow) – 5

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