Supersets – DB Bench Press & Strict Pull-ups
WOD – “Hip Hop”
40 alternating jumping lunges
30/20 cal Row
20 Hand release push ups
5 rounds for time
Strength is designed to be challenging. As in any strength movement, get the pecs and shoulders warm before hitting the bigger sets. We have up to 120# so these should be challenging. Good reps must show control at bottom and top. The pull-ups are strict. If 8 is easy then bump up to strict C2B. Strict = no kip and you start at the bottom in a static position.
The WOD is a fast and dirty effort on movements that allow the body to work without causing damage. Athletes will need to reach full extension and be in the air for the lunges.
The rest of the week we will hit C&J, Snatch, and Dead lift tomorrow … another burner on Thursday, and then back to a moderate bar with a power clean. Dig in this week is designed cyclical – if you miss a day, please go for an easy run or something to keep the blood flowing.
- 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
- 18.3 Friday March 9th time 5:30-8pm
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.