Wednesday 010
Warm-up: Jog 800 meters before moving onto shoulder rotations, swimmer’s stretch and 2-3 sets of light dips. Are you ready for these?
WOD: Max weighted single repetition dip. Follow with weighted dips 5 sets of 3 repetitions (80% of max-1 pood) followed by 3 sets of max dips without weight.
Strength: Barbell hanging cleans and push jerk (135 lbs) 5 sets of 3 repetitions, Dumbbell shoulder presses- 2 sets of 10, 8, 6, repetitions (raising weight as repetitions drop). Dumbbell curls and Tricep extensions- 5 sets of 5 reps each.
Endurance: Rest
Coach’s comments: Equipment needed- Barbells, weight, rings or bars for dips. Ignore some of the comments on the video. He has a great range of motion i.e. all the way down and all the way up. Nail those maximums so you know where you are and where you want to go.
3...2...1... Go!