13 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Strict press: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Strict press: Build to a heavy set of 3 reps

A2) Seated dumbbell strict press: 5 x 10, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
10 Dumbell hex press @ 2111
10 Bent over barbell row @ 2111
10/10 Single arm high pull @ 2111

B2) Isolation
3 Supersets
20 Alternating arm hammer curls
10 Tate presses