WOD Blog

Tue, Nov 19 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.19.2024


(Check In)
1. Crossover Symmetry Activation Plus

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk

-Then, rest 3 minutes before next part-

2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-


5 Sets
3 Wide Grip Weighted Pull Up
10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises
-rest 1:30-2:00 between sets-

-Then-

25 Wide Grip Strict Pull Up (you can use a band)
25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown

Workout
5 Rounds
5 Dumbbell Power Clean
5 Dumbbell Bench Press

Core Work
4 sets:
15 Weighted GHD situps to parallel
15 Standing Banded Pallof Press (each side)
15 Dip-Supported Leg Raises (or V ups)
:45 sec Face-Up Chinese Plank
:30 Sec Side Plank (each side)

*Rest 2:00 b/t sets