W.O.D. 9/7/23

warm-up

2 rounds:

- 30 sec Underhand Grip Bar Hang

- 10 Defranco Cuban Press

- 5 Spiderman Complex w/ Yoga Push up

-10 Cossacks

strength

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

a2) Pull up w/ Underhand grip 3x5-8 p increase load/reps from last week

--Add weight if needed

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

2 sets - 3 min ON/OFF:

• 1-2-3-4-5-etc.: Wall Walks or Yoga Push Ups x 2

• 30 ft. Walking Lunge

Start back at 1 wall walk on set 2

cashout

2-3 sets each:

-6-10 x 1.5 rep Barbell Cruls

-10-20 DB Skull Crushers

-15 Band Face Pulls + 15 Band Pull Aparts