Thursday, March 19
rebuild day!
Deviating from our normal programming to do some functional bodybuilding today…
Warm-Up
3 sets:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
STRENGTH SUPERSETS
A1) Deadlift: 3131; 6-8reps; rest 75sec x 3 Sets
A2) Half Kneeling Barbell Press*: 20X2;
4-5reps/knee; rest 75sec x 3 Sets
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
B1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 75sec x 3 Sets
B2) Single Arm Dumbbell Push Press*: 30X1;
8-10/arm; rest 75sec x 3 Sets
*Explosive tempo on the way UP - slow
controlled lowering to the shoulder in 3sec
before initiating next repetition.
WOD (if time):
@ 85% Effort:
27-21-15
Row Cals
21-15-9
Push Up
rest 3mins
21-15-9
Bike Cals
27-21-15
V-Ups