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Uncategorized

Week 2 Day 3 10/6/12

By admin | In Uncategorized | on October 5, 2012

Back Squat and Bench Press:

*Training Max (TM) = 90% of Actual 1 Rep Max

Warm-Up:

Set 1: (TM x .4) x 5 Reps

Set 1: (TM x .5) x 5 Reps

Set 1: (TM x .6) x 3 Reps

Work Sets:

Set 1: (TM x .7) x 3 Reps

Set 2: (TM x .8) x 3 Reps

Set 3: (TM x .9)  x 3+ Reps

Assistance:

3 sets of A and B (in either order)

A1. Straight Leg Deadlifts x 8 Reps

A2. Tall Box Jumps x 5 Reps

B1. Heavy Renegade Rows (with push-up)

B2. Band Pull-Aparts x 10 Reps

Skill/Core WOD: 4 min AMRAP

2 Heavy Cleans

2 Front Squats (with the same bar)

*Weight should be challenging but not close to failure

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