WORKOUT OF THE DAY, SEPTEMBER 7TH 2021

WOD:

#mayhem desert heat wod 2 (Cap 18 min, Competitor Target time: 12 min)

For Time:


50 Handstand Push Ups *Kipping ok, **Scale to Inverted Handstand Pushups, Push Press or HR Pushups


60 Overhead Squats (95/75) *Scale to Front Squats


90 Wall Balls (20/14)

STRENGTH:

Bench Press:


5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @85%

* superset last 3 sets with 15-20 explosive push-ups.

#snatch

1 Slow Tempo Snatch Deadlift + 3 Tall Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop x 3 sets

1 Above the Knee Snatch + 1 Snatch x 5 sets *60%-80%

Deficit Snatch Grip Deadlift:
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @ 85%

MAYHEM BODYBUILDING:

Strict Pullups or Ring Rows 5 sets of 10

Bent Over Barbell Rows 4 sets 12

Single Arm DB Row 4 sets of 12

Lying DB Pullover 3 sets: 10-12 reps

Standing Barbell Curl 4 sets: 12-15 reps

Standing Alternating DB Curl + Single DB Double Head Curl 4 sets: 10 reps (alt – each side) + 10 rep (double head curl)


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