Workouts For the Week of Feb 26, 2017

Douglas Esposito Programming, WOD

Sunday – Feb 26

DL 5@65, 70, 75, 80,85%

3 Rds:
20 Pistols or Weighted Lunges
30 CTB Pull Ups or 20 Pull Ups
70 DU
Rest 1:30

3X10
Banded Flyes
Side Cable Raises

Monday – Feb 27

BN 5@65, 70, 75, 80,85%

Test: 2k Row 

4X8 Weighted GHD Hip Extensions

3X10
Front Banded Pull Downs
Rev Cable Flyes

Tuesday – Feb 28

PR 5@65, 70, 75, 80,85%

Tabata:
DBSN
AbMat Sit Ups
AirDyne

3X10
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Wednesday – Mar 1

BKSQ 5@65, 70, 75, 80,85%

5 Rds on the 4:00 INT
5 W Pull Ups
9 DL @50% 1RM
12 TTB

3X10
Side Cable Lowers (supinated grip)
Front DB Raises

Thursday – Mar 2

3 POS SN – skill work up to 75%

A/B Partner Workout, 3 Rds EACH:
15 Dips
15 Burpee
15 Archer Rows
15 Burpees

3X10
Seated Unilateral Leg Curls
Reverse Hyper Extension

Friday – Mar 3

Open Workout 17.2

Saturday – Mar 4

3 POS CN + JK – skill work up to 80%

5 Rds, NFT:
9 DB Thrusters (try to get heavier each set)
9 Knees to Elbows / Hanging Knee Raises
5 Pendlay Rows from the ground at 50% 1RM CN

3X10
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions