* Next Programming Cycle here.

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) 20 minutes EMOTM: Odd, Strict Ring Dips, Even, Alternating Pistol Squats

Pick reps ranges you can maintain for al 10 rounds. No more than 5 Pistols/side/round.

WOD:

3) Overhead Squat: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

4) Snatch Push Press: 3 sets of 7

Rest 2-3 minutes between sets. Heavy as possible.

5) EMOTM for ALAP:

5 Power Cleans 135/95

10 Wall Balls 20/14

20 Double-unders

Extra Work:

6) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments