WOD NOTES
Strength day.
No cherry picking 😉
Fitness
Back Squats
Work up to heavy positional 3
Then….3 sets of 3 @85% of today’s 3
4 sets
Single arm + single leg DB shoulder press x 10 each
Band reverse fly’s x 15
Incline biceps curl x 10
Performance
Back Squats
Work up to heavy positional 3
Then….3 sets of 3 @85% of today’s 3
Strict press (in split stance)
5 x 5
Sport
Dynamic prep
Wall clock x 6 each
Band reverse fly’s x 12
Indian club circles x 15 each
Split Jerk
Build up to 3 RM
Then… 4 x 3 @90% of 3 RM
Front Squat
Build to 3 RM
Then… 4 x 3 @90% of 3 RM
2-3 sets
Land mine row x 10
GHD hip extensions x 12
Seated biceps curl x 10
