WORKOUT OF THE DAY, SEPTEMBER 3RD 2021

We will be doing WOD and athlete can choose either Strict Press or Deadlift strength

WOD:

#the last crusade

50/40 Calorie Row or Bike Erg (35/28 Cal Assault Bike)


40 V Ups or Deadbugs (Rx+ GHD sit ups)


30 Chest to Bar Pull Ups *Scale to Pullups or Ring Rows


20 Burpees over Dumbbell


100ft Single Arm Overhead Lunge (50/35) Rx+70/50lbs

Rest 5 min…then

50ft Single Arm Overhead Lunge

10 Burpees over Dumbbell

15 Chest to Bar Pullups

20 GHD Situps

25/20 Cal Row or Bike Erg (17/14 Cal Assault Bike)

Time Cap 13 min set 1. Time Cap 8 min set 2.

STRENGTH:

#clean

3 Muscle Clean + 3 Jerk Balance + 3 Behind the neck Press in Split x 3 sets

1 Above the knee Clean + 1 Below the Knee Clean x 5 sets *60-80% of 1RM

#strict press


5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%

* Super Set last 3 sets with Single-Arm Dumbbell Push Press x 12 each arm

#deadlifts


5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%

MAYHEM BODYBUILDING: Choose SOME, ALL or NONE.

Handstand pushups (kipping) 5 sets: 10-14 reps

Double DB Z Press 4 sets: 12-15 reps; moderate loading

From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Back Extensions 3 sets: 20 reps


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