Wednesday, February 19, 2014

Solid Gold

Warm-Up (Activation): 

Triple Threat 3 x 8 (Banded Face Pull, Rotate, Y-Press)

A.) 3 Rounds, Not For Time

6 Strict Chin-Ups
5 DB Snatch (each arm) *Go heavy on these*
Rest 60 Sec

B.) Strict Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) 5 Sets (ascending) of:

2 Push Press + 2 Push Jerks

D.) AMRAP x 15 minutes of:

25 Double Unders 
10 DB Bench (60/40) 

E.) Mobility:

Couch Stretch x 2 minutes (side)
Hip External Rotation with Flexion x 2 minutes (side)
Banded Overhead Distraction x 2 minutes (side)

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