WORKOUT OF THE DAY, OCTOBER 18TH 2021

Aloha! We will be doing the WOD and STRENGTH in class.

WOD:

#zelos games wod 3

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Snatch (95/65) *Scale to Alt DB Power Snatch 50/35lbs
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″) *If large class, one set of BBJO will be Bar facing burpees

At 10 min mark…

5 Minutes to establish the following complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat *Can scale to Power Snatch +Hang Power Snatch + Overhead Squat

STRENGTH:

#Push Jerk:
-Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.

DROP SETS explanation:
If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

#Back Squat:
Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM. *5 Rep is typically around 80%ish

DROP SETS explanation:
If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets.

CASHOUT:

#accessory

3 Sets
12 Strict Weighted Pull-Ups (6 regular grip/ 6 wide grip)
:30-45 second face up GHD hold or Scale to Hollow Body Hold

Strict Weighted Pull Ups (Wide Grip)
Face up GHD Hold

MAYHEM BODYBUILDING:

#Barbell Bench Press 5 sets: 10 reps

*Build to a moderate weight and stay the same across all sets.

#Barbell Incline Bench 3 sets: 10 reps

#Single Arm DB Bench 3 sets: 10 reps (each side)

#Double DB Incline Bench Press 3 sets of 10 Reps

#80 reps for quality/time – Rest as needed

#Tri Dips 4 sets: 12 reps

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