Monday, 12 September, 2016

WARM UP – MOBILITY
(10 mins) Alternate red band shoulder warmups with active hangs and pressing drills…
R1: Band rows, scap pullups, scap pushups
R2: Band pull-aparts, chin over bar hold, close/medium/wide tempo pushups
R3: Band ext. rotations, 3-5 strict pullups, 2 wall walks + HS hold

WOD A
BENCH PRESS X 3
WEIGHTED PULL-UP X 3

Alt. E90SECS x 5 sets each (15 mins)
1) 3 Bench Press @ 80-85% of 1RM across
2) 3 Weighted Pullups @ 31X1 tempo (pro or supinated)

WOD B

SWOLE PATROL
For time:
21 Shoulder to Overhead 135/95lb
42 Pullups
15 Shoulder to Overhead
30 Pullups
9 Shoulder to Overhead
18 Pullups

-Shoulder to Overhead: 2-3 sets for first round max.
-Pullups: be realistic with your total volume! If you can’t do 15-20+ UB then don’t attempt the full volume. Suggestion:
Adv: 42-30-18 (90 total)
Int: 30-20-10 (60 total)
Beg: 21-15-9 or 15-12-9 (36-45 total)
*ring rows can be done instead of band pullups if needed*

ACCESSORY

3-4 Sets:
8-12 Seated OH Tricep extensions with DB or plate
8-12 Barbell Bicep Curls
2-3 Crossover Plyo exercises each round