7.15.2015

 In Workout of the Day

Warm Up

Run 400m or Row 500m

Dynamic Drills

Then

  • Seated Wallslide x 10
  • Scap Push Up x 10
  • T Push Up x 10

Workout of the Day

A. In 6 sets or less, build to a 1RM Press

For the press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Work on glute activation exercises between sets.  X Band Walks x 10-15 steps per OR Glute Bridges x 30-45 seconds.

B. For time:

Run 1 mile Or Row 2k.

C. 3 Sets

  • C1: SA Bent Row x 8 per @ 2111
  • C2: Couch Stretch x 60 seconds per

Leave a Comment