Thursday, August 11, 2016

Chest days are the best days….

Screen shot 2016-08-09 at 7.12.15 PM

Prehab

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

Warmup

Coach chooses warm up
Warm up technique for strength work

Strength

20 minutes to find:

1RM Bench Press

Conditioning

“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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