Tuesday, 7 March, 2017
WARM UP – MOBILITY
Dynamic full body warm-up + pre-squat hip openers
2 rounds:
10-12 Plate squats
10-12 Bench dips
10-12 Ring rows
WOD A
FRONT SQUAT X 4
Every 90s x 8 sets: 4 front squats (65-70% across – not building to a 4 rm)
Keep positioning, and speed out the bottom a priority, not looking to max out or go to failure.
Same or similar weight to what was used for the 10 x 3 last week.
WOD B
DEADLIFT / DIP / PULL-UP
Complete for time:
10, 9, 8… 3, 2, 1:
Deadlift (225/155)
Ring Dip
Strict pull-up
—
15 min time cap
Deadlift should be no more that 60-65% of 1RM
Scale dips to bar/banded
Scale Pull-ups with bands or volume as needed (cut reps in 1/2 – 5, 5, 4, 4 etc.)
ACCESSORY
3 rounds:
6-10 x GH Raises
12-15 Dumbbell tricep skull crushers (or tricep rollbacks)
12-15 x V-ups/tuck-ups
