Monday.April 27.2015

Strength

Deload Week 

Week 4 Wendler 

Bench Press

5 @ 40%, 5 @ 50%, 5 @ 50% (NO AMRAP on the last set)

WOD

EMOM x 20 Mins 

1st 10 Mins:

RX: 5 Strict HSPU

Scaled: 3 Strict HSPU

Beginner: 5 sets x 4 reps (3 sec negative. no press), if you cant do this movement maintaining good posture then 

20 sec HS HOLD and if you can't get onto the wall then

EMOM make 3 attempts to kick into a handstand position (make sure a coach or someone else is spotting you) 

2nd 10 Mins 

RX: 3-5 Strict CTB Pull Ups

Scaled: 3-5 Strict Chin over bar pull ups 

Beginner: 5 sets x 4 reps ( 3 sec eccentric contraction) rest between sets