WEDNESDAY

Boot strappers/calf pumps

Air squats with T-twists

Shoulder activations (bands) Hollow & arches (small/big)

Lat pull backs

Strength Development:

Push Jerks

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Good shoulder position

· Braced core

· Strong dip & leg drive

· Fast under the bar

WOD

7 Rounds For Time:

CAP 21 Minutes

·   9 Pull-ups OR 3 Bar MU’s

·   9 Deadlift (RX 80/60 Kg)

·   9/7 Calories

·   100-meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

Recovery Workout

7 Rounds For Time:

CAP 21 Minutes

·   9 Jumping Pull-ups

·   9 Deadlift (RX 60/40 Kg)

·   9/7 Calories

·   100-meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

Good form