Tuesday 9/4/18

Strength: Eccentric Accentuated Bench Press (performed with safety pins)
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: Tabata – 20 sec work, 10 sec rest, 8 x / station, 1 min between stations
A) Bike
B) Hollow Body
C) Row
D) Mountain Climbers
Accessory:
Superset A:
A1) Chest Fly 3 x 12
A2) Pec stretch 3 x 30 sec
Superset B:
B1) Tricep Kickback
B2: Tricep stretch (overhead)

Monday 9/3/18

Warm up:

Jog 200m
50ft walking lunge
25ft high knees
25 ft butt kicks
Then 3 Rounds of:
5 Goblet Squats
3 Pull ups (or appropriate scale)
Strength: None
WOD: “Badger” – 3 Rounds for time
30 Squat Cleans (95/65)
30 Pull ups
Run 800m
Accessory (optional):
Beach Prep: Concentration Curls
3 x 12 for max pump
Couch Prep: 1/2 Kneeling hip flexor stretch
3 x 30 sec
Notes: To the best of my knowledge “Badger” was only written with one weight (95b). 65lb will be considered Rx for female athletes today, however this is not an official Rx. Scaling options for “Badger” include (but are not limited to) 1/2 Badger and partner Badger.