WOD: December Workout Highlights

chest exercise: chest flyes grinchy swolez

A MEAN CHEST SWOLEZ

A. Dumbbell Chest Flyes - Run Rack Up
6+ sets x 8 reps (2-0-1-0)
- rest 45 seconds
- (2-0-1-0)=(2 sec lower - 0 - 1 sec press - 0)
- start with 40% of max
- keep increasing dumbbells 5lbs/set until max


B. Dumbbell Chest Flyes - Run Rack Down
4+ sets x 8 reps or failure (2-0-1-0)
- no rest
- at max decrease 10lbs/set
- exchange dumbbells at rack with next pair


leg exercise: barbell squats ebroneezer

SQUATS OF PAST, PRESENT & YET TO COME

A. Barbell Squats - Pyramid Up
6 sets x 5 reps
- 40%, 50%, 60%, 65%, 75%, 85% of 1 rep max
- rest 60 to 90 seconds

B. Barbell Squats - Lighter/Volume
3 reps x 10 reps
- use 65% of 1 rep max
- rest 60 seconds

C. Bottoms Up Half Squats - Overload
3 sets x 2 reps
- use 110% of 1 rep max
- rest 90 seconds
- set up safety pins/bars 2” above belly button
- start from pins in bottom position



Category: WOD