Primus Fitness – PrimusFit
OLY lifting
Coach Led OHS Refamiliarization with PVC/ Empty Barbell:
– Over Head Positioning
-Squat Initiation/Depth
-Shoulder/Trap Activation
5 Sets for Max Load:
Overhead Complex
– 1 OHS
– 1 Snatch Balance
– 1 OHS
WOD
“Short and Gnarly” – 6 min cap
30 cal bike
7 thrusters
100m barbell carry
L1: 115/85
L2: 135/95
L3: 155/105
Cashout: Bro Sesh
20 Bench Press
10 Seated Tricep Extensions
16 Bench Press
10 Seated Tricep Extensions
12 Bench Press
10 Seated Tricep Extensions
8 Bench Press
10 Seated Tricep Extensions
Bench press sets should be performed unbroken and at the same load.
Moderate-light load for bench press (50-60% 1RM)
Use a single heavy dumbbell or two lighter ones for the tricep extensions.
Rest as much as needed after each triceps extension.