WOD: Thursday 210722
Welcome back to the gym Anna! Glad to have you back.
Whiteboard Brief
- Strength: All strength work today. Starting with a Push Jerk speed work progression based on our 1RM from last week. Then we'll move into two supersets to round out our session. On the Bench, bend the bar in half, pull your shoulder blades back, and keep the shoulders away from your ears, so the shoulder doesn't internally rotate, and the back stays locked in place.
- Metcon: New BP Benchmark "The Lats Samurai". Find a challenging pace that you can increase in the last minute of the workout.
A) Push Jerk
4 x 3 @70-75% of Last week, every 60-90s.
- perform 3-4 warm-up sets
B1) Close Close Grip Bench Press
Heavy 6 in 4 sets. Rest 45s.
- Increasing weight each set
- L1: 4 x 5 two warm-up sets
B2) Strict Chin-ups
- In between sets of Bench Press perform 4-6 challenging reps for a total of 16-24 reps. Add weight if needed. Rest 45s.
"The Lats Samurai"
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
- Goal: Challenging pace. BB loading is intended to be light.
Rx+: (Legless Rope Climbs) (115/75)
L3: (1 Rope Climb) (75/55)
L2: (1 Rope Climb) (65/45)
L1: (1 Rope Climb Standing to Ground) (55/35) (100 Meter Run)