PHASE 17 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 17 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & 3)

2-3 warmup sets

3 sets

A1. Power Clean 10reps @ 70% of 1RM (t&g)

A2. 2min Row @ 90-95% MHR

3min rest

3 sets

B1. KB snatch + press 8-12reps

B2. Bent-over DB Row – pronated elbows out

1:30 rest

3 sets

C1.  Barbell curl 8-12 reps

C2. Ring dips 8-12 reps

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Lower Body (Week 1 & 3)

2-3 warmup sets

3 sets

A1. Clean High Pull 10 reps @ 70% of 1RM

A2. 2min Double Under @ 90-95% MHR

3min rest

3 sets

B1. Overhead squat 8-12 reps

B2. Staggered stance DB RDL 8-12reps 4010 tempo

1:30 rest

3 sets – Snake Bite

C1. 10,9,8,7,6,5,4,3,2,1 reps

Pushups – military

C2. 1,2,3,4,5,6,7,8,9,10 reps

Pull-ups – strict

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Upper Body (Week 2 & 4)

2-3 warmup sets

3 sets

A1. Push Press 8-10reps @ 70% of 1RM

A2. 2min Bike @ 90-95% MHR

3min rest

3 sets

B1. Floor press 10reps @70% of 1RM

B2. Incline DB flye 8-12 reps

1:30 rest

3 sets

C1. Barbell bicep curl 8-12 reps

C2. Chin-up – supinated 8- 12 reps

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Lower Body (Week 2 & 4)

2-3 warmup sets

3 sets

A1. Jerk 6reps/ea @75% of 3RM (t&g)

A2. 2min Row @ 90-95% MHR

3min rest

3 sets

B1. Wide stance back squat 8-12reps

B2. Barbell reverse lung 8reps/ea

1:30rest

3 sets

C. Turkish getup 8-12 reps/ea

1:00rest

Categories: WOD