C06302014

 In Competitors

BASIC:

A. Bench Press 5×5

 

B. 7 sets max Ring Push-ups

 

C. WOD

 

COMPETITOR:

A1. Back Squat 5 AHAP

 

A2. Back Squat 5 @90% x 2

 

B1. Push Press 5 AHAP

 

B2. Push Press 5 @ 90% x 2

 

C1. Bench Press 5 AHAP

 

C2. Bench Press 5 @90% x 2

 

D. 100 Hollow rocks AFAP

 

GOALS:

BASIC: Back into 5’s . remember throw in your #’s here for exact lifts: http://www.diystrengthtraining.com/workout-spreadsheets-links/wendler-5-3-1-workout-spreadsheet/

Also Ring Push-ups should be getting a average of 10+, scale as needed but stay on rings if possible

 

COMPETITOR:

Same as last week, get ready for a short burst of 10’s again 🙂 . Will be last one I promise!!! Seeing some amazing results, thank Aaron for building this program and cannot wait to see what you guys get do come end of Sept when we can work in more conditioning and high rep gymnastic focus!

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