Friday, 26 August, 2016
WARM UP – MOBILITY
12 mins pre-squat/dip activation
Hip Circles
Glute Bridges
Shoulder extension stretch
Plank Rotations
Dead Bugs
Cossack Squats
Bench dips
—
7 mins to warmup for WOD A
**20 mins total for activation and barbell warmup
WOD A
BACK SQUAT X 4
WEIGHTED RING DIP X 5
Every 3 min x 5 sets:
4 Back Squats at 85% of your 1RM (same weight across)
– rest 15-20s –
5 Strict ring dips (weighted if possible – build to a heavy set)
– Rest remainder of 3 min –
—
If you have not been following / keeping up with the back squat cycle then aim for 75-80% of 1RM or a weight that is heavy but safe for 5 sets of 4 reps.
Use a dip progression that allows at least 6-8 reps.
WOD B
LUNGE + BURPEE OVER BAR LADDER
Complete AMRAP in 8 min:
Ladder: 2-4-6-8 ect. of:
Front rack static lunge steps (135/95)
Burpee over the bar
ACCESSORY
3 rounds:
30-45s GHD back paddles or static hold
6-8/leg Bulgarian split squats
20-30 banded tricep press downs
