Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-2 (10:00 – 13:00) – 10 Supinated Bent Over Rows  Sets 3-4 (13:00 – 16:00) – 8 Supinated Bent Over Rows Sets 5-6 (16:00 – 19:00) – 6 Supinated Bent Over Rows *After each set perform 5/side Single Arm Dumbbell/Kettlebell Half Kneeling Strict Press Start at a moderate weight and build each set as deemed fit on both movements. On the Bent Over Supinated Row work to keep your torso as close to parallel to the floor as possible. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-2 (19:00 – 22:00) – 6 Bench Press…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 20 Banded Face-Pulls + 10/side Kettlebell Side Bends Face-pulls focus on position and activation, keep those scaps pulled back and down. For the Side Bends load heavy, make it demanding on your trunk. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: 6-8 Dumbbell Romanian Deadlifts + 4-6 High Box Jumps Focus on range of motion on the Romanian Deadlifts over loading. Step down off the box, and work on something…