Sunday, 8 January, 2017
WARM UP – MOBILITY
5 mins dynamic
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KB shoulder warmup: windmills, presses, OH lunges and carries
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Split Press/Jerk warmup with barbell
WOD A
SPLIT JERK
A1) 20 mins to build to a 1RM Split Jerk
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A2) E2MOM x 5 sets: 2 Split Jerks at 85-90% of A1 – pause for 3 secs in the landing of each rep
WOD B
NARROW GRIP BENCH PRESS X 8
Hands 8-10″ appart
5 Super Sets:
8-10 Narrow Grip Bench Press @ 60-70% of 1RM
8-10 DB Rear Delt Flies
8-10 Crossover 90/90’s
-Rest approx. 2 mins between sets-
ACCESSORY
1) 3-4 sets:
10-12 DB Tricep Roll Backs
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2) 100 Banded Tricep Press Downs in as few sets as possible – red or blue band
