Bedlam Thursday – Week 3

Bedlam Thursday – Week 3

A1) 8-10 RFESS , @21X2, rest :30 sec between legs moderate – tough weight, A2) 6-10 Pikes on rower @2020 tempo rest 1:00 x 3 sets B1) 6-8 SLDL Per Leg , tough, at @21X1, tempo rest :30 x 3 sets B2) 6-8 tough Dual KB/DB Front Rack Reverse lunge L + Reverse Lunge...
Bedlam Wednesday – Week 3

Bedlam Wednesday – Week 3

A1) 5-10 Handstand Weight transfers, up and down = 1 rep, rest 1:00 x 3 sets A2) 8-10 Banded Hollow Pull Downs @2020 , rest 1:00 x 3 sets B1) 3-6 Supinated L-Sit Pull Ups @2111, rest 1:00 x 3 sets B2) 8-10 alternating Pistols, Modified Pistols @21X1, rest 1:00 x 3...
Bedlam Tuesday – Week 3

Bedlam Tuesday – Week 3

A) 7x1PC+1FS+1HC+1FS rest 90sec-2:00 between sets Build within sets or find a good working weight focus on explosive drive and maintaining solid positons in all movements B) Open Wod 14.4 14min AMRAP Chipper 60 Cal row 50 T2B 40 WB 20/14 30 PC 135/95 20 Muscle Ups C)...
Bedlam Monday – Week 3

Bedlam Monday – Week 3

A) 4,3,2,4,3,2 Push Jerk @21X1 rest 90sec-2:00 between sets Ensure you are not rebounding at the bottom Focus on Legs strongly pushing against the ground. As reps decrease weight should increase. Weights for 2nd wave must be heavier than the first wave. B) 2 rounds...
Bedlam Friday – Week 2

Bedlam Friday – Week 2

A) 6x 1 HPS+1HS+2OHS @22X1 Rest 90sec-2:00 *Pause at knee on both PS movements for 2 sec Concentrate on solid positons. Find a solid working weight for your sets. Quality over everything. B) 7min EMOM 7 PU 3 PS @ light to moderate rest 3:00 7min EMOM 7 Box Jump Overs...