We find ourselves on another beautiful day of lifting something heavy. I always look forward to these days. Makes me feel more like a man...so does my patchy beard. Today will be a squat and bench press day with a small WOD thrown in for fun. Remember, if strength is your primary goal, it's ok to lay low on the WOD's every now and then. This will be especially true when next week comes around and we are squatting four days a week. Something's gotta give sometimes. Anyway, enough rambling...here's the workout for today!
Warm-up:
2 Rounds
10 Rollover to V-sit (roll backwards while sitting down and try to touch feet behind your head, then roll forward with your legs spread apart and touch your toes)
8 Barbell Rollouts
6 Dislocates
4 Glute Bridges
2 Inch Worms
Mobility:
Roll Quads 1min/leg
Roll Hamstrings 1min/leg
Lacrosse Ball in back of Shoulder 1min/shoulder
Squat Cycle:
85% - 3x
Bench Cycle:
75% - 7x5
WOD:
15 Minute AMRAP of Bear Complex
Bear Complex...
Without ever dropping the bar do
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press from behind the head
6. Repeat 7x for one "rep"
http://www.youtube.com/watch?v=Laa7BJHJWrw This is a pretty good example of how it's done.
Have fun!
Do not pray for easy lives. Pray to be stronger men. - John F. Kennedy
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