Skill/Warm-up: Burgener Warm-Up (Oly drills – use PVC)
Strength: Barbell Bench Press:
Ladder format: 10 reps to 1 rep. Rest 1 minute between rep sets 10-9-8-7 – these will be “warm-up” sets; rest 2 minutes between rep sets 6-5-4 – should be using moderate weight here; rest 3 minutes between rep sets 3-2-1 – time to load up the bar! The focus here is to warm up in the first 4 sets, increase the weight in the next 3 sets, then go for max weight in the last 3 sets.
WOD:
For time:
21-15-9
Parallette Shoot-Thru
GHD Sit-up
Wall Balls
Good thing it was my rest day.