Tuesday, May 26
announcements
This week, we’re going to detour our normal programming and focus on recovery and strength with a “Rebuild” (functional bodybuilding) emphasis. This is a small shift, and I plan to go back to our normal programming next week, but I want to make it easier for folks to recover after “Murph” and shift our focus to tempo and to vary our strength work. Enjoy!
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Warm-Up:
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
50 Jump Rope Single Unders
rest as needed between sets
Strength:
A1) Segmented Clean 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
WOD:
21-15-9
Row Cals
27-21-15
GHD Sit Ups (Med Ball Sit-Ups or Sit-Ups)
Mobility:
Wall Shoulder Stretch
Hamstring Work