WOD:

Session 1:

1) Ski Erg:

A) – 1000m Easy

B) – 4 x 1:00 @ Moderate-to-Moderately Hard/1:00 Rest

C) – 4 x 8:00 @ Easy-to-Moderate/2:00 Rest

Keep track of distances each round. Maintainable efforts for each respective piece.

Distance references if you are changing modalities HERE

Session 2:

1) Bench Press:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

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

2) Pendlay Row: 5 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Make sure you pull from a dead-stop each set. Keep this strict. Perform in your Jerk Grip.

3) Dumbbell Bench Press (Moderate Incline): 4 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Single Arm D-Handle Seated Cable Rows: 4 sets of 12/side

Warm-up as needed. Rest 2-3 minutes between sets. Perform all reps on one side before switching to the other. Keep it strict. Build as heavy as deemed fit.

5) Push-ups: 3 sets of 15-30 Reps

Warm-up as needed. Rest 2-3 minutes between sets. Pick a rep range that you can maintain unbroken for all 3 sets. Don’t perform these fast, smooth tempo maximizing range of motion and getting good full lockout.

6) EZ Bar Curls: 3 sets of 20

Warm-up as needed. Rest 2-3 minutes between sets. Use choose the grip width. Heavy as possible, but keep the reps strict.

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