PHASE 18 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 18 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & Week 3)

A1. Close Grip Floor Press

A2. Flat DB Fly (pronated)

B. Snake Bite

10,9,8,7,6,5,4,3,2,1

Diamond Pushup

1,2,3,4,5,6,7,8,9,10

Strict Chin-up

3sets

D. DB Alternating Bicep Curl 8-12 reps

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Lower Body (Week 1 & Week 3)

A. Snatch Balance 5 x 5

3 sets 8-10 reps

B1. Front foot elevated DB split squat

B2. Split stance DB RDL

B3. Lateral DB squats

Snake Bite (reverse)

1,2,3,4,5,6,7,8,9,10

Pushups

10,9,8,7,6,5,4,3,2,1

Strict Pull-ups

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Upper Body (Week 2 & Week 4)

3sets 6-8reps

A. BB Bradford press

4sets 10reps

B1. Single Arm DB Row (supinated grip)

B2. Single Arm Neutral Grip Press

3sets max

C1. Seated Arnold press

3sets 5 reps/each

D. Turkish getup

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Lower Body (Week 2 & Week 4)

4 sets 8-12 reps

A1. Duck Stance BB Squats

A2. BB RDL – tempo 4secs down

3 x 20 reps

B. DB Sissy Squats (heels high)

Snake Bite

1,2,3,4,5,6,7,8,9,10

Pushups

10,9,8,7,6,5,4,3,2,1

Ring Rows

Categories: WOD

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