WOD: November Workout Highlights

shoulder exercise: shoulder press strange

HOCUS POCUS B!TCHES

1 Arm Dumbbell (Db) Shoulder Press L/R - Pyramid Up & Pyramid Down: 4 sets x 6,6,6 reps (light, medium, heavy)
- 1st, 3rd set pyramid up: light, medium, heavy DB
- 2nd, 4th set pyramid down: heavy, medium, light DB
- left 6,6,6 reps; right 6,6,6 reps; rest 60 seconds


leg exercise: sled pull minotaur

LATS OF DOOM

Sled Pulls With Strongman Harness: 3 sets x 1 lap
- rest 60-90 seconds
- build up: 50%, 65%, 80%, 95%, 95%, 95%
- 1 lap = 30-40 yards (±100 ft)
- can substitute harness pull with prowler push


back exercise: incline lat pulldown dudedevil

LATS WITHOUT FEAR

Cable Incline Lat Pulldown With Rope: 4 sets x 10 reps + drop set (3-0-1-0)
- (3 sec negative/lower - 0 - 1 sec positive/pull -  0)
- drop set = 1 set of 20% drop/set eg:100, 80, 60, 40%
- rest 45 seconds
- set incline at approximately 60°


leg exercise: deadlifts broku

KAMEHAMEHA DEADLIFTS

Barbell Deadlifts (Sumo): 20, 15, 10, 5, 3, 3, 3 reps
- rest 60 seconds
- use 25 & 45 lb plates building to 3 working sets
- 3rd rep should be a tough sum b!tch
- use your fav stance - sumo or conventional


back exercise: bent over rows doom

LATS OF DOOM

Dumbbell Bent Over Rows L/R - Run The Rack Up: 6± sets + 3 working sets x 6 reps
- rest 45 seconds after pair of sets (left & right)
- start at 40% max and increase 10lb/set
- build up to 3 working sets at 6 rep max



Category: WOD