WORKOUT OF THE DAY, JANUARY 10TH 2022

WOD:

#spiderman

2 Sets:


3 Rounds
15 Toes to bar *Scale to Hanging Knee Raises, Ab Mat Sit Up OR Heavy Russian KB Swings 70/53lbs if you did Ab Mat Sit Ups recently
3 Squat Cleans 185/115lbs Rx+(205/135)

*Weight is moderately heavy (around 70% of ) and should most definitely be performed in singles. Try to keep a consistent pace and not over rest between lifts.


-Rest 1:1 b/t sets- *Time Cap per set is 5 min

STRENGTH:

Front Rack Barbell Step Ups 4 sets of 6 per leg (12 total)

*Box height 20 or 24 inch

*1 set every 60-90 sec

MAYHEM BODYBUILDING:

Bench Press 6 sets of 8 reps

Alternating DB Bench Press 4 sets of 10 Reps

Alternating Incline DB Press 4 sets of 10 Reps

Banding Chest Fly 4 sets of 15

Barbell Skull Crushers 4 sets of 10

Standing DB Tricep French Press 4 sets of 10

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