02/12/2018

Encinitas – Group Class

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Warm-up

Run 400m

20 Arch Rock or 30 sec Superman Hold

20 Barbell Good Morning (leave out bar)

45 sec wide leg forward fold

20 banded hamstring curl each leg into banded hamstring stretch using racks

3 min mobility additional mobility of your choice.

Strength

Wendler 5-3-1 Protocol

MONTH 3 (Final Month)

Use 90% of your 1 RM PLUS 20-30# to calculate the percentages for your lifts.

Max Reps needs to be an all out 100% effort push. Leave nothing in the tank

75% x 5 Reps

80% x 5 Reps

85% x 5 or more Reps

Deadlift

Metcon

Warm up with some push ups and a pec smash/pec stretch before the wod.

Metcon (Time)

3 Rounds

Run 400m

50′ out and back OH Walking Lunge 45/25#

30 Push Up with feet on plate

Rx Plus=45/25# plate on back for weighted push up.