WORKOUT OF THE DAY, OCTOBER 19TH 2021

WOD:

#diane bailey

15-10-5-10-15


Deadlifts 225/155lbs *Scale to 205lb/135lb *Approx 50% of 1RM
Handstand Push Ups or DB Push Press 50/35lbs)

Time Cap: 12 min

Competitor Option:

21-15-9
Deadlifts (315/225)
Strict Handstand Push Ups


-rest 1:1-


9-7-5
Parallette Handstand Push Ups (Abmat/abmat+45)
Deadlifts (365/255)

Masters Competitor Option:

18-12-6
Deadlifts (275/185)
Strict Handstand Push Ups


-rest 1:1-


8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)

Comp Target Time Each set: 5 Min Cap 8 min

STRENGTH:

1 Snatch Push Press + 5 Overhead Squat:

* Build to a heavy for the day.

Ex:

Set 1:
1 Snatch Push Press + 5 Overhead Squat @115#
-rest 60-90 seconds-
Set 2:
1 Snatch Push Press + 5 Overhead Squat @135#
-rest 60-90 seconds-
Set 3:
1 Snatch Push Press + 5 Overhead Squat @155#
-rest 60-90 seconds-
Set 4:
1 Snatch Push Press + 5 Overhead Squat @165#
-rest 60-90 seconds-
Set 5:
1 Snatch Push Press + 5 Overhead Squat@175#

CASHOUT:

#accessory

3 sets:
10 Supinated Grip Bent Over Barbell Row (pull to hips)
10 Deficit Push-ups

Supinated Barbell Row
Deficit Push Up

MAYHEM BODYBUILDING:

Strict Pullups 5 sets of 10 Reps

Lat Pulldowns. 4 sets of 10

Bent Over Barbell Rows 4 sets of 10

Double DB Prone Row 4 sets of 10

Standing Barbell Curl 4 sets of 10

Incline DB Curls 4 sets of 10

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