WOD NOTES
Working on some hypertrophy followed by a movement flow practice with a focus on shoulder mobility and stability.
Fitness and Performance
4 sets
One arm DB row x 8-12 each
Band lat pulldowns x 12-15
Alternating DB biceps curls x 20 reps
x 3 rounds
30 seconds Mace 360’s right
30 seconds Mace 360’s left
60 seconds rest
30 seconds Double Indian club circles (internal)
30 seconds Double Indian club circles (external)
60 seconds rest
60 seconds Alt. reverse lunge steel club
60 seconds rest
Sport
Jerk support
80% x 2, 90% x 2, 100% x 2, 110% x 3 x 2
Trap 3 raises
4 x 6 w/pauses
