WORKOUT OF THE DAY, SEPTEMBER 14TH 2021

WOD:

#masters games event 2

5 rounds: Cap 8 min


6 Chest to Bar Pullups *Scale to Pullups or Ring Rows Rx+1 legless rope climb (20ft)
5 deadlifts 275/185lbs lbs Rx+345/215

-Rest until 10 Minutes-

For time:


30 Pullups Rx+10 Rope Climbs (20ft)
30 Deadlifts 225/155 Rx+275/185

Cap 8 min

STRENGTH:

Bench Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%

* superset with Single-arm Dumbbell Strict Press x 7 each arm.

OPTIONAL OLY STRENGTH:

#snatch

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance x 3 sets

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 working sets 60%-80%

Deficit Snatch Grip Deadlift:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%

MAYEM BODYBUILDING: Do SOME, ALL or NONE

Strict Pullups 5 set: 10 reps

Lat Pulldowns 4 sets 10 Reps

Bent Over Barbell Row – Underhand Grip 4 sets of 10 Reps

Double DB Standing Bent Over Row 4×10

Single Dumbbell Waiter Hold Curl 4×12

Standing Alternating DB Hammer Curl 4 sets 12-15 Reps

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