fbpx
WODs

Playground Gym – 10-07-19

By 10/06/2019 No Comments

Warm Up

Mobility and Line Drills

then

3 RNFT

250 Meter Row

10 Band Pull Aparts

10 Band Dislocates 

10 Empty Bar Bench Press

Skill

None

Lift

BP – 5 x 3 E3M

Set #1 – 70%  Warm Up

Set #2 – 85%  Warm Up

Set #3 – 90%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 85%

Conditioning

E3Ms x 10 Sets

8 Strict Pull Ups (S), 8 Pull Ups (F), 8 Banded Pull Ups (H)

8 DB Bench Left – 50/35 (S)(F), 35/20 (H)

8 DB Bench Right – same

8 DB Bent Over Row – same

8 DB Bent Over Row – same

8 Strict Pull Ups (S), 8 Pull Ups (F), 8 Banded Pull Ups (H)

Accessory

4 Sets w/ empty bar

25 Shoulder Press

25 Bicep Curls

rest 90 seconds 

Steven

About Steven