9/12/13 – Thursday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

4 Rds of:
7 Toes to bar
5 Push ups
7 air squats

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:

* 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.
Two rounds for time of:
400 Meter Run
Barbell Thrusters x 25 reps
Pull-Ups x 15 reps

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