PREPARATION:
2 rounds of:
- Row 250m
- 10 reps of DB Incline Press
- 8 reps of DB Incline Flyes
- 6 reps of DB One Arm Rows
STRENGTH::
E3MO3M, Bench Press as follows:
- Set 1 – 8 reps @ 50%
- Set 2 – 6 reps @ 60%
- Set 3 – 4 reps @ 70%
- Set 4 – 2 reps @ 80%
- Set 5 – 2 reps @ 90%
- Set 6 – AMRAP @ 40%
Met-Con WOD:
PLEASE NOTE:
if you are dreading another Deadlift workout, I can provide an alternative – I will have a WOD ready
Complete “Diane” for time:
21-15-9 reps of:
- Deadlift @ 225/155
- Handstand Push Ups
or, you can break it up into thirds to allow you more breaks by…
3 rounds of:
- 7-5-3 reps of Deadlifts and Handstand Push Ups
It can be scaled also by:
- lowering the weight to 50% of your DL Max
- HSPU become box-style or you can modify with the range of the movement
REST 5 minutes
3 rounds of:
- 3 minute row
- REST 3 minutes
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