Monday 10/1/2018

Strength: Bench Press + Clapping Push up
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 clapping OR explosive push ups immediately after ea working set
WOD: 5 RFT, 15 min soft cap
9 Thrusters (95/65)
90 DU’s
9 cal bike / row
Accessory: Supersets
A1) Chest fly 3 x 12
A2) Partner assisted pec stretch 3 x 30 sec
B1) Deficit calf raise 3 x 15-30
B2) Calf stretch 3 x 30 sec (hold bottom of deficit and add slightly forward lean from ankle if able)