29 Sept 2015

WU:

Lower body lift prep 

Strength:  Romanian Deadlifts  5 x 5 same weight, this movement is more difficult than a regular deadlift so use appropriate weight.  This is NOT a max effort lift.

WU:  Upper body lift prep (Bottoms up/TGU sit up/bird dog)

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:  3 sets max kipping HSPU with 4 mins rest btwn
Phase 5:  2-5 Strict HSPU EMOM for 10 mins.  Start with 3-5 first set. Each set after try to hit a min of 2 but more if you can

Strength:  BENCH PRESS  3 x 3  at heaviest all through

WOD:

3 Rnds:

7 Hang Power Cleans (135/95)

7 TTB

Rx2:  If you are not at Rx weight you automatically go to the medball

7 MEDBALL CLEANS (20#)

7 TTB or TTR

MOD:

7 MEDBALL CLEANS (14# or 10#)

7 Knees to chest