WOD 12.07.09

Strength Day

Promised myself to hit a least a couple of strength days this week, so here’s one for the books…and it’s only Monday!

<Note: When your goal is adding strength, it’s a must to add heavier weights.  After a solid warmup, do a few reps of mild weight before you go for max weights.  Low reps, low volume, high load…

Warmup: 5 min jump rope

WOD) 3 move circuit with special focus on the BACK.

  • One arm DB Rows:
  1. 12 reps @ #35 DB
  2. 12 @ #45
  3. 12 @ #50
  4. 12 @ #50
  • BTN Push press:
  1. 6 reps @ #125 bar
  2. 6 @ #125
  3. 6 @ #125
  4. 6 @ #125
  • Wide RDL’s:
  1. 15 reps @ #125 bar
  2. 15 @ #125
  3. 15 @ #125
  4. 8 @ #175

With 4 rounds complete, I was ready to finish with more weigh on the bar for final 4 sets of RDL’s:

  1. 4 reps @ #225
  2. 4 @ #225
  3. 3 @ #225
  4. 4 @ #225

Total Workout Time: 16 minutes.

Short and sweet!  Was in kind of a rush tonight, otherwise would’ve liked to put in a few more sets in the 1-3 rep range ~ 250 lbs

Be Well,

-Max

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