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WOD for friday 1-16-15, Saturday Schedule

January 16, 2015

Saturday Open Gym from 10-12.

Friday-Strength

Clean Grip Deadlift 10-8-6-4-2 for load. Aim for 85-90% of total exertion and try to go up in weight every set.

4x 5-8 reps of a challenging pullup. Altered hand spacing, grip width, momentum etc all appropriate.

Optional (based on leg fatigue) 4×12 walking lunges (alternating steps) or 4×6 reverse lunges (6 on the right, then 6 on the left.

Shoulder prehab–Scapular retractions. Resisted External rotation.

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3 comments

  1. Due to soreness and shoulder issues I did my own workout
    Close grip bench: 10×135, 10×135, 5×155, 5×155, 5×175.
    HSP: 10, 10, 5, 5, 5
    Rotator cup rehabilitation for the remaining time.


  2. Messed up the 10, 8 & 6 grip & did sumo. Then did it right at 155 x 4 & 165 x 2

    Max Kipping pull-ups: 8 x 2, then shortened my swing and got 12 x 2

    Then ran 6 miles in 57:13


  3. DL: 10-8-6-4-2 @225, 245, 265, 285, 305 respectively
    PU: 13,12,10,11
    Walking Lunges: 4×12 w/45lb dumbbells



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