Friday
Warmup/Mobility)
Shoulder circles/rotations
2 Rounds:
20 secs KB Arm Bar hold per arm @ light-medium weight
6-8 Ring Rows @ 41X0 tempo
4-6 Pushups @ 41X0 tempo
WOD A) (16-18mins) Wendler Bench Press:
% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Bench Press is 100lb then you will use 90lb to calculate your working %
Warmup sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 45-50%
1×3 @ 50-55%
Working sets:
1×5 @ 65%
1×5 @ 75%
1×5+ Max Effort @ 85%
*Rest 2-3 mins between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) 15 min AMRAP:
4-6 Strict Pullups (pronated or supinated on bar or rings)
8-10 Pushups (weighted, ring or regular. Choose what you want to work on today and/or mix it up each set)
12 Ball Slams 40/30lb
WOD C) Optional accessory, 2-3 sets:
20-30 banded tricep pulldowns
8-10 ATYT’s with light plates
