WOD: Monday, 22 May 2017
Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
10x Bent knee iron cross
10x Rollover into V-sits
10x rocking frog stretch
5x each side Lunge flow
10x Squat + Thoracic rotation
10x Cossack Squat into Pigeon
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
1 Pegboard Ascent
Deadlift Strength Cycle Week 5
Every 2 Minutes for 8 minutes:
Interval 1: 20 reps @ 75% of 1RM (Break into 2x10reps, or as needed. Only if necessary)
Intervals 2, 3 and 4: 10 reps, with the same weight.
50-40-30-20-10 reps of Barbell Curls 20/15 Kg
10-20-30-40-50 reps of American Swings 24/16 Kg
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.
Scale 1 and Masters 40+:
KB 16/12 Kg, barbell 15/10 Kg
Barbell AHAP. Russian swing
*Deadlift cycle week 5 of 14