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Monday, Jun 19, 2017

Nick '
http://view.vzaar.com/4485343/video
Todays effort is really just 2 hard sets, the rest is just supplemental.  

For the max reps keep in mind that testing will take place in 2 weeks, so don't lay it all out today. Take it close to failure then rack it.

  

Maxxx Gainz 28


Time
Warmup 2 Rounds
5x Front Squats- 45/55/65%
5x Long Lunge + Instep Stretch e/s
5x Dumbbell Push Press - 25/15 lbs
15 Sec Klokov Stretch

1) 3 Rounds Front Squat
5x 70%
3x 80%
Max Reps x 90%
5 Minute Rest Between Each/ During Rest
5x T Bar Rows
5x Rear Delt Raises
85% Strict Sit Ups

2) 3 Rounds Military Press
5x 70%
3x 80%
Max Reps x 90%
5 Minute Rest Between Each/ During Rest
3/ 5x Any Grip Pull Ups
5x Dumbbell Flies
5x KB RDL’s

3) 20 Minute Grind - Moderate Pace
90 Sec Single Mode
5x Curls
5x Tricep Ext or Skull Crusher
5x Dips or Diamond Push Ups
5x Chin Ups or any Pull

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Chosen as WOD: Mon,Jun 19,2017

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