W.O.D. 9/8/23

warm-up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex w/ yoga push up

-10 Glute Ham Rollout

-10 Reverse Snow Angels

strength

a1) Romanian Deadlift 3x5-8 - increase load/reps from last week

a2) Poliquin Step Down 3x10/leg

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

3 sets:

• 500/400m Row

• 15 DB Incline Bench Press

Alternate rounds

cashout

Team Relay:

Rope Sled Pull