WEDNESDAY

calf pumps, air squats w. twist, Shoulder & Glute activations (band), push up complex

scap pull ups, lat pull backs, hollows and arches,

bring sally up deadlifts

Strength Development

Deadlifts

3 – 3 – 3 – 3 – 3

@ 2 minutes/set 50% 1RM

Remember:

·  Good back and feet position

·     Strong shoulder and leg drive

WOD

3 Rounds For Time:

18 Minute CAP

·    400-meter Run

·    15 Push-ups

·    20 Deadlifts (RX 70/45 Kg)

·    10 Chest-to-Bar Pull-ups

If finished early, calories on machine or go for a run

Aim for:

·    Your chest to hit the bar no matter what where you are at in your pull up development – don’t wait to “get” your pull ups before you get your chest to the bar.

·    Drive each movement