We wil be doing the WOD and STRENGTH in class. There is a lot of STRENGTH. Choose 2 if pressed for time, ideally the Squats and one of the presses.
WOD:
#winnie the pooh
3 sets: (Time Cap 8 min each set)
30/24 Calorie Row (Or Bike Erg/Ski Erg) 21/17 Assault Bike
30 Thrusters (75/55)
120 Double Unders *Scale to 180 Singles
-Rest 5 minutes between sets-
*This is a repeat from a variation of From December 21, 2020
**Open Prep perform 2 sets but score slowest set 3 times to keep the leaderboard clean
STRENGTH:
#Push Jerk:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.
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*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
#Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
#Push Press:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4RM.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
#Bench Press:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
CASHOUT:
2-3 Sets
3-5 Chin-up with 3-second hold at the top and bottom
:30-45 Weighted Back Extension Hold
MAYHEM BODYBUILDING:
Bench Press 5 sets of 10 reps
Alt. DB Bench + Double DB Bench 4 sets: 5 alternating (each side) + 5 double
Barbell Incline Bench Press 4 sets of 10
Alt. DB Incline Bench + Double DB Incline Bench 4 sets: 5 alternating (each side) + 5 double
85 Pushups for quality
Barbell Skull Crushers 4 sets of 12
Seated Tri French Press 4 sets 10
