21/08/17

New phase….New Protocol!

Strength

50 Reps Back Squat @ 70% or 10RM

Rules:

1) Every time the bar is reracked one will take 45s rest. 

2) There is no strategising! 

3) Every mini set is a MAXIMUM EFFORT until 50 Reps have been completed. 

4) GO HARD!

WOD

4 Rounds 

10 Sumo Deads @ 60%

20 Reverse Lunge (10es)(you choose weight)

15 Wall Balls

20 Deadbugs

18/08/17

Strength

Strict Press Clusters

3x(1-1-1-1)

WOD

4 Rounds 

10 Supine Grip Pull Ups

15 KB Push Press

20 Renagade Row (10es) 

04/08/17

Strength 

Strict Press Clusters

3x(3-3-3-3)

WOD

100 Reps of…

Straight Arm Pull Downs

DB Push Press

Reverse Flys

FRIDAY NIGHT GAINS! 

PUMP CITY! 

03/08/17

Strength

Deadlift clusters 3x(3-3-3-3)

+5% from working weight last week (you know the drill)

WOD

4 Rounds

10 Kb Front Rack Squats (Heavy!)

10 Strict T2B 

30 Walking SL RDL (Same weight as Squats)

30s ISO Pull Over