1/3/14 Friday

Performance

A. Bench Press; 6 sets, 
rest 3 minutes between sets

*Use this rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions

Set 1 – 50% of possible 1-RM x 3 reps

Set 2 – 75% of possible 1-RM x 2 reps

Set 3 – 85% of possible 1-RM x 1 rep

Set 4 – 90-95% of possible 1-RM x 1 rep

Set 5 – Test 1-RM

Set 6 (optional) – Exceed Set 5 weight

 

B. 
 In teams of 2, partners alternate to complete three sets each of:

400-Meter Row

50/30 Push-Ups

 

Competition

Wod will be posted at gym