W.O.D. 9/6/23

warm-up

2 rounds:

- Band Shoulder Series

- 10 Cuban Press

- 15 Seated Leg Curls

- 10 Single Leg RDL/leg

strength

a1) Barbell Bench Press 3x5-8 - increase load/reps from last week

a2) DB/KB Bent Over Row 3x8-12 -increase load/reps from last week

Double progression is a method of regulating how to increase the volume and intensity of your training.

It works like this: you work in a certain rep range (5-to-8, for example), and once you hit the top of that rep range for a certain number of sets (on your first set), you increase the weight (normally by 5 or 10 pounds) the following week.

Then, if you can at least hit the bottom of your rep range with the new, heavier weight, you work with it until you reach the progression rep and set targets again, increase the weight again, and so forth.

In other words, you strive to first increase reps (volume) and then “cash in” that progress to increase weight (intensity). Hence, “double progression.”

Conditioning

Partner Workout:

12 min AMRAP:

• 8 Cal Row/Ski

• 8 Deadlifts

• 8 Toes to Bar/Hanging Knee Raises

Alternate rounds

cashout

2-3 sets:

5-10 Partner Nordic Hamstring Curls w/ Band assistance