OVERVIEW
Today is a strength day. Strict press is our main course, with 7 sets of 3 reps. Our goal is to build throughout the volume of work, ending with a heavy 3 for the day. We’ll wrap things up with a little midline and opposing muscle work to keep us balanced. This might also be a good day to sneak in a 50 cal bike effort...
WARM-UP
Mobility/Activation
Shoulder circle circuit
Prone Angels x 10
Glute Bridge x 10
Handstand hold x 30-60s
Warmup
Focusing on grounding stance (legs extended, butt squeezed, abs tight)
40-50-60-70% warm-up sets
First set starts at 75% of 1rm
WOD
Strict Press
7x3
MIDLINE
Pull-ups & Planks
3 sets of 30-60s chin over bar hold & plank holds (per side)
COOL DOWN
Tricep stretch
Prayer stretch
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