8.28.2014

 In WOD

Warm Up

Row 250m

Dynamic Drills

2 Rounds

  • Lying External Rotations x 8-10 per @ 2011
  • Wallslides x 10
  • T Push Ups x 10

Workout of the Day

A. 5-6 sets

  • A1: CGBP x 5,4,3,2,1 @ 20X1  (Build to a 1RM)
  • A2: Glute Activation in rest between sets (Your coach will help you)

Suggested percentages for building to your max:

Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 60% of possible 1-RM x 4 reps
* Set 3 – 70-75% of possible 1-RM x 3 reps
* Set 4 – 80-90% of possible 1-RM x 2 reps
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B. 3 Sets

  • Row 500m

Rest 3 minutes between efforts.