DATE – Thursday
Warm-up: Dynamic shoulder circles + band pull aparts, dislocates etc.
10 Dive-bomber push-ups
Mobility: Lacrosse ball into pectorals and anterior deltoids
Pectoral / shoulder stretch laying on the floor
WOD A) Wendler bench press (17 min)
Warm-up sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 60%
*Rest 60s between warm-ups sets
Working sets:
1×3 @ 70%
1×3 @ 80%
1×3+ (ME set) @ 90%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown. Be sure to use a spotter on your ME set!
(% sets are based off of 90% of your true 1RM – training max)
WOD B) 12 min AMRAP:
10 Push-ups*
15 Ball slams (30/20)
10 Dips**
15 Ab-mat sit-ups
*Adv – Hand release / Int – Regular / Beg – Bench or box as needed
**Adv – Ring / Int – Bar dips / Beg – Banded bar or parallette
