WOD:

#ZELOS Games Workout 1 (modified) (Time Cap 12 min)

For time:

4-8-12-16-20
Deadlifts (225/155) *Scale to 185/135
Bar Facing Burpees

STRENGTH:

#Push Press:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.

DROP SETS explanation:
If you your 8 RM for the day is 100# then your drop sets will be 6-8 reps @85-90# and 6-8 reps @80-85#. That would be all 3 sets.

Approach for the day (for push press, back squat and strict press)

• Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets
• Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
• Try and reach a heavy 8 rep in 5-6 working sets (not including light warm up set).
• Record heaviest set as your score for load

Example Sets
Set 1:
8 Push Press @75#
-rest 60-90 seconds –
Set 2:
8 Push Press @95#
-rest 60-90 seconds –
Set 3:
8 Push Press @115#
-rest 60-90 seconds –
Set 4:
8 Push Press @135#
-rest 60-90 seconds –
Set 5:
8 Push Press @155#
-rest 60-90 seconds –

Set 6: (Drop Set)
6-8 Reps @130#

-rest 60-90 seconds –

Set 7: (Drop Set)
6-8 Reps @120#

Based off of a 200# Push Press 1RM

#Back Squat:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.

#Shoulder Press:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.

CASHOUT:

2-3 Sets
10 Strict Weighted Pull Ups (Wide Grip) *As heavy as possible. *Scale to wide overhand grip barbell row from rig
:45-1:00 Double Kettlebell Weighted Flutter Kick

Strict Weighted Pull Ups (Wide Grip)
Double Kettlebell Weighted Flutter Kick

MAYHEM BODYBUILDING:

Incline DB Bench Pres. 4×10

Flat DB Bench Press 4×10

Flat Bench DB Chest fly 4x 12-15

Tri Dips 4×15

Single Arm DB KickBacks 4x 12-15 each arm