Warm Up:
Dynamics (3 mins)
Upper body lift prep
HSPU:
HSPU DAY 2:
Phase 1: As many push ups as possible in 3 minutes. Move up :15 each week until you hit 5 minutes or phase 2
Phase 2: 10 box walkouts with highest box possible
Phase 3: 10 x 1 slow and controlled negatives to the ground. Go up 1 rep a week until you move to the next phase
Phase 4: only wod
Phase 5: only wod
STRENGTH: WENDLER WEEK 1
Bench Press & Shoulder press
WOD:
3RFT:
400 m RUN
21 KB 55/35 (american)
12 HSPU
Rx2:
Push Ups
MOD:
Negatives
Russian KB's or less weight
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