WOD

Post 4th of July Celebrations

1. You feel pretty damn good.
2. Your kidney's are screaming at you. "What did you do to yourself?!"


Just for the heck of it, I want you to post what number you are with your work loads.

 Yesterday's Conditioning was a test. I know, I know  I shouldn't keep secrets. Make sure you post your results daily.

On with the program. This is Week 1 Day 2 Maximum Effort day for the upper body split.

Warm Up:
Run 800 Meters
2 Rounds of:
20 Mountain Climbers
5 Push ups
12 Turkish get ups (light weight)

Mobilize: Open up your Lats, Triceps, Chest, and Shoulder.

Strength

Dumbbell Bench

Find a 3 Rep Max for the day

Accessory Lifts

Note: If your feeling good add 5-10lb to your accessory lift. Otherwise use the same loads. REMINDER: The reps performed should be difficult for you to complete every set.

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Press
4. Skull Crushers
5. Weighted Pull Ups

Midline

The lifts below are labeled A and B. This means you complete your first set of A then immediately after you complete your first set of B. Repeat this for 4 sets.

A.10 Turkish Get ups (find a challenging weight)
B. Maximum plank hold (Feeling Frisky? Add some weight)

Post Results to Comments