Phase 5 (Growth and Endurance) ACCESSORY WORK

While we move into our strength cycle of Wendler, Coach Somerton has paired up our accessory work with Phase 5

We will be alternating every other week with different movements to increase growth and endurance!

 

CHECK IT OUT!!

 

Upper  (WEEK 1 & 3)

6sets

(6@80/1@95%)

6/1, 6/1, 6/1, 6/1, 6/1, 6/1,

A – Floor Press – mid / 3010 tempo

Rest 90s

3 sets

8-10reps

B1 – DB low to high Fly – supinated

B2 – Bridged DB press – pronated

B3 – BB Row – supinated

Rest 90s

Accumulated 30 reps

C – Banded face pulls

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LOWER (WEEK 1 & 3)

45secs each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

6sets

7/5/3, 7/5/3 (70,80,90%)

B – Sumo DL

Rest 90s/2mins >increase 2.5-5%

3sets

6 reps/side

C – side pull-ups – alternated

3x 2min holds

D – Weighted planks

Rest 75s

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UPPER (WEEK 2 & 4)

4sets

5/4/3/2/1 (RP 15s)

A – Push press

Rest 90s

1×24, 2×12, 3×8, 4×6

B – sumo deadlift high pull

Rest 75s

2 sets

8 reps/side

C – DB renegade row

Rest 75s

Accumulate

2:00

L-sit

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LOWER (WEEK 2 & 4)

6reps + max

A – Front Squat (30’s)

Rest 30s

6reps + max

B – BB RDL (toes elevated) (banded) (30’s)

Rest 30s

4sets

24,15,12 (RP 15s)

B1 – DB step ups

B2 – KB swing (banded)

 

Categories: WOD

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