Thursday, August 11, 2016

Chest days are the best days….

Screen shot 2016-08-09 at 7.12.15 PM


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


20 minutes to find:

1RM Bench Press


“Grace” or “Heavy Grace”

30 Clean and Jerks for Time

Notes: Choose a weight where you can complete this workout in under 12 minutes.
L1: DB 15/10
L2: 55/35
Rx: 135/95
Rx+ “Heavy Grace” 185/135 wod demo

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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