Athletic Director and Coach Craig doing the Zercher carry with a 75 pound sandbag.

Athletic Director and Coach Craig doing the Zercher carry with a 75 pound sandbag.

TODAY’S WOD:

Run or Row a 5K for time.

Post exercise and time to Members area. Compare to 09/18/18.

TODAY’S STRENGTH TRAINING:

“The Chest #6”

1) Unilateral Incline DB Chest Press, 5 sets of 8 reps per arm.
Tempo Push-ups @ 43X2, 5 sets of 5 reps
2-minute rests. Increase loads, if able.

2) Flat Bench Press, 6 sets of 4 reps. Increase loads.
Barbell Pull-over on Medicine ball, 6 sets of 6 reps. Arms extended. Increase loads, if able.
3-minute rests.

3) 3 efforts of max repetition Dynamic Push-ups onto 4 - 6-inch surface.
Rest 2-minutes between efforts.

Post loads and max reps to Members area.

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