Happy Hump day another wonderful day here at Ferris State University! hope you guys are ready to change things up a little. Since we are looking to develop more strength we are going to alter the Wendler progression just a touch. Today would be the day we do deadlift, but guess what we aren't going to do that haha!
Warm-up: 10 minutes to complete
400 m run
10 spiderman lunges
10 walking toe touches
10 inch worms
2 min calf stretch
2 min super quad stretch
Skill/ Strength: Front Squats (15 mins)
5x5
You are going to work up to a heavy 5RM once you reach this point then you will start the actual sets. So you may do more sets but I want you to go heavy and work hard through the five sets.
WOD: 20 min time cap
5 RFT
100 m sprint
10 pull-ups
15 Front Squats 115/95/65
25 Double unders
50 m suitcase carry 1/2 BW do 25m each side.
Cool Down: 15 min
400 m run
4 min squat test
2 min super quad stretch
4 rounds-
1 min plank
1 min hollow body rock
As always have fun, and post time and loads to the comments section!
4 rounds + 175 (100m run, 75 singles, 50m suitcase)
ReplyDelete65# squat, 65# dumbbell for the carry