Warm-up 8 MIN AMRAP 15 DU/30 SU 12 AIR SQUATS 9 SUPERMANS 6 PUSH UPS 3 INCH WORMS THEN 3 SETS OF 5 REPS (BACK SQUAT) TO BUILD TO YOUR WEIGHT OF THE DAY FOR THE WIDOWMAKER
SWOD: Back Squat WIDOWMAKER WEEK 7 1 SET OF 20 REPS (BACK SQUAT) *INCREASE BY 5 TO 10 POUND IN TOTAL!
SWOD: Bench Press 5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80% 3 REPS @ 85% 2 REPS @ 90% REST 2 MINS 5 REPS @ 85% 3 REPS @ 90% 2 REPS @ 95% TODAY WE WILL BE DOING BENCH PRESS WAVES! IF YOU DON`T KNOW YOUR MAX BENCH PRESS NO WORRIES TALK TO YOUR COACH TO WORK ON A PROGRESSION THAT IS INSIDE YOUR PHYSICAL LIMITS!
XTRA CREDIT 5 X 20 AB MAT SIT UPS 5 X 20 HOLLOWROCKS *XTRA CREDIT IS SOME EXTRA EXERCISES THAT WILL BE INCLUDED AT THE END OF EACH WORKOUT IF THERE EXTRA TIME AND YOU WOULD LIKE TO WORK ON SOME SPECIAL MOVEMENTS! ** THESE CAN ALSO BE DONE AT HOME