Friday, September 30, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

20 Rep Back Squat  

Notes: We are entering our second to last week of training the 20 rep before we test. Continue to go up 5-10 pounds this week and next, keeping in mind your goal for the 20 rep max test. If you are new to this cycle start at 60-65% of your one rep max. As always, Mechanics take priority over load.

-then-

Narrow Grip Bench Press

4X6 with a 1 second Pause @70%

Conditioning

15.3 RX:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb ball to a 10ft target, Women use 14lb ball to a 9ft target
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to a 9ft target, Women use 10-lb. ball to a 9ft target
15.3 Rx Masters (55+)
Complete as many rounds and reps as possible in 14 minutes:
100 double-unders
50 wall-ball shots
7 muscle-ups
Notes: Watch Joanne perform the master’s version in our wod demo this week!
If you cannot complete a muscle up, but would like to attempt the workout as Rx for masters, complete the 100 double unders/50 wall balls as fast as possible for time.  
Men use a 20-lb ball to a 10ft target, Women use a 14-lb ball to a 9ft target.

Cool Down