WOD for Friday, Sep 18, 2020

Strength 18-09-2020

Close Grip Floor Press in Glute Bridge
1RM in 10 sets. Rest 2:00
– 5,4,3,2,1,1,1…. with at least 3 singles over 90%
– Option: Build to a moderate set of 5 in 6 sets.

Conditioning 18-09-2020

100 Barbell Rows @20/15kg
100 Hang Power Cleans @20/15kg
100 Push Press @20/15kg
100 Banded Pushdowns

  • Goal: Big sets of 15-20. Don't let this one fool you. Break sets before you have to.
  • Time Cap = 18:00

Extra Credit 18-09-2020

  • Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
  • Biphasic Lat Stretch x 60s each
  • Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

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