Saturday, 110318

De-load weekend for those needing if. Next week we will de – load completely while also prepn those doing Southie comp here in the Northeast. This will also also allow those doing team wodapalooza to hit their qualifiers.

Those adding some work . . .

Competition / Performance:

A. @70-80%

1500m row

1k ski erg

1500m row

B. Front SqT – bottoms up to heavy double for the day

C. Weighted ring pull-ups @31X1 : to heavy 3/4 rep x 5-6 sets

D. 3 rds

15 OHS 125/88

10 bar muscle Ups

500m row

E. Becomplete:

1. 10-12 kB armbars each side – 5-10 second hold each rep

2. 10-12 single side bent reverse DB flys x 3-4 sets each aide.

3. 30′ banded side step x 6 times each side

4. 100 barbell row + 75 banded tricep extensions + 50 banded scap squeezes + 25 3-5 second downward dogs

5. Crossover symmetry

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Masters:

A. Warmup.

3-4 mins of rolling out

1k row

**on top of every minute perform 12 seated Russian twist till 1k has been accuilated

3 Rounds

15 DUs

5 kang squats

10 box step ups

5 push-ups into dowbward dog

2 Rounds

5 WBs

5 Box jumps

5 Knee tucks/T2B

B. Front SqT – bottoms up to heavy double for the day

C . 3 rds

15 OHS 115/83

10 / 8 bar muscle Ups

500m row

*modify accordingly. uB OHS as target

E. Becomplete:

1. Single arm DB tricep kick backs: 3 sets x10-12 reps

2. 16-20 Truck drivers x3 sets

3. Standing Lateral shoulder raises with supinated grip: 3 sets x8-10 reps

4. 1.2.3.4.5.6.7.8.9.10.back down

BB curls

Banded tricep extensions

5. Accumilate 2 mins insupinated grip hang

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