SWOD Saturday November 25th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press x 4 reps
*Sets 1-2 @ 7RPE
*Sets 3-4 @ 8RPE
*Sets 5-6 @ 9RPE

B. For time:
400m run
200ft Walking Lunge
400m run
200ft Walking Lunge

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Close Grip Bench Press
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. Every 2 minutes x 4 sets
Clean Grip RDL x 6 reps
*Tough weight across all 4 sets

C. Complete
Banded Pull Aparts x 100 reps
Banded Good Mornings x 100 reps
Banded Tricep Push Downs x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Sumo Deadlift
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. Every 2 minutes x 4 sets
DB Bench Press x 6 reps
*Tough weight across all 4 sets

C. 3 sets of:
10 DB Roll Backs
25 Banded Good Mornings
10 DB Tate Press
25 Banded Good Mornings
Rest 60 seconds

2-A-DAY

Rest Day