WOD

A. Bench Press – Reps 10-8-6-4 (increasing weight)

B. Bench Press
Complete 3 sets of 2 reps at weight used for 4 reps in Part A
***Focus on EXPLODING up as fast as possible on each rep

C. Hang Power snatch
5 min to work slightly above loading in part D

D. Get as far as possible in 10 minutes:
Reps 3-6-9-12-15-18 etc…

Hang Power Snatch (75/55#)
Push-ups (ADV Ring Dips)
Box Step-ups (24/20’’)

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STRONG PROGRAM:

A. Bench Press – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. For Time:

90 Air Squats
30 Hanging Oblique Knee Raises
60 Air Squats
30 Sit-ups
30 Air Squats
30 Lying Leg Raises

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San Diego, CA 92109

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