Wednesday Workout: BP, Weighted Pull-up, OTM Work

STRENGTH

5 Sets:

A1. Close Grip Bench Press* x 5 at 20X0 Tempo

A2. Weighted Pull-up x 5

*Hands at shoulder width apart for close grip bench press – for most people this will be right near the edge of the knurling.  Weights should be challenging for both sets, but you should not be close to failure.  Scale as needed.  Rest about 30 seconds after completing set of cgbp, and rest about 1-2 minutes after each set of weighted pull-ups before starting next set.

WOD

Level 1

OTM 10:

1′ – Row x 8-12 Calories

2′ – Dumbbell Push Press x 10

Level 2

OTM 10:

1′ – Row x 12-15 Calories

2′ – Push Jerk x 7

*Scale appropriately so you can complete the work consistently each minute.  Record # cals/minute and weight on push jerk.  Push Jerk should be unbroken each set. Scale reps if necessary.  Share bars and rowers if necessary and alternate sets.

UPDATES!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

2 Comments on “Wednesday Workout: BP, Weighted Pull-up, OTM Work

  1. 12 cal, 85# PJ .
    Started with 7 PJ’s, rd 1,2,3 then 5 PJ’s for rd 4, 5

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