Resistance Training: Banded Box Squats & Shoulder Presses Workout
It's Thursday morning and that means 5 AM resistance and speed lifting work before the second WOD tonight at 5:30 PM.
Resistance/Speed Lifting:
Set 1:
Box Squats
Red Band, 1 Knot
12x 2
55% of 1RM
145 lbs
Set 2:
Shoulder Presses
Red Band, 1 Knot
12x 2
30% of 1RM
45 lbs
Auxiliary Exercises:
3x 8 Romanian Dead Lifts @ 185 lbs
40 Reverse Hypers @ 50 lbs
3x 8 Floor Press (95 lbs, 95 lbs, 115 lbs)
Max Reps Push Ups (35)
50 Wipers
One of the bad things about the 5 AM lifting, when you know you're coming back in 12 hours to do the WOD, is seeing the day's WOD. All I'll say is that tonight is going to suck ass ... Fran with an evil addition to her.
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