Wednesday, 23 May, 2018
WARM UP – MOBILITY
5 mins lower body/hip warmup
Pre-squat glute & core activation
WOD A
E3.5MOM x 3 sets:
2 front squats + 3 back squats @ 31X1 tempo, @ approx. 55-65% of 1RM front squat
-This week is a de-load week, so keep weights light-medium today, focus on good quality technique & tempo
WOD B
Alt. E90SECS x 3 sets of each (18 mins)
1) 10 alt. front rack lunges
2) 20-40 secs GHD hollow hold
3) 15 wallballs
4) 10-20 banded sit-ups
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-Step back or forward on lunges, medium weight
-Pick a weight that you can do UB on WB
ACCESSORY
1) 60-80 alt. barbell oblique side bends
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2) 2-3 sets:
10-15 swiss ball hamstring curls
6-8 Bulgarian split squats /side w/light DB’s
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3) 60-80 alt. barbell oblique side bends
