FRIDAY
| 2 minutes bike/row/erg
Lat rollouts Pec major – ball smash Pec minor – ball smash Butterfly pulses Running man arms Aeroplane sh. rotations Shoulder activations (ot’s and atw’s) Burgener warm up (snatch)
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Strength Development: Bench Press
5 Sets of 5 @ 2 minutes
Stimulus: · Building carefully · Engaged shoulders · Full range of motion |
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WOD
20 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Chest-to-Bar Pull-ups OR Bar Muscle-ups · Snatches (RX 50/35 Kg)
Stimulus: · Consistent Sets · Strong active shoulders · Good form.
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Recovery Workout 20 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Pull-ups · Snatches (RX 30/20 Kg)
Stimulus: · Consistent Sets · Strong shoulders · Good form.
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