C11172014

 In Competitors

BASIC:

A. Bench Press

5 @ 65%,

5 @75%

5+ @ 85%

B. Ring Dip 3RM

C.WOD

 

COMP:

A. Pull-up 3.3.2.2.1.1

B.DB Row on bench 5 x 10 alt side

C. OTM 8: 1-3 HSPU

D .4-6 rounds:

5 TnG Power Clean

30 Second Airdyne

 

GOALS:

BASIC: Last set is 5 + any additional reps

COMP: last 2 weeks before pre comp cycle starts for open/regionals..etc

 

Recent Posts

Leave a Comment