WOD for Wednesday 6/15/16June 15, 2016
A1- Primary- Snatch Grip Deadlift 5×2 Ascending. First Rep temp controlled at 2-2-2-2, 2nd rep, any (optimal) tempo. After any set where you get two reps with good spinal position the whole way, go up on the subsequent set (ascending).
A2- Accessory- Snatch Grip Barbell Bent Over Rows 3 x 8-10 reps, across. Spine at just above horizontal, small bend in the knee. Try to keep the motion restricted to just the elbow/shoulder/scapulae. Don;t move at the waist.
B1- Primary- Close Grip Bench Press 4×5 Ascending. Grip the same width you/d do a shoulder press at, not 2 inches apart. No tempo restrictions.
B2- Accessory- Lying Dumbell Tricep Extension. 3x 8-10 reps, across.