Primus Fitness – Spartan Lite
Warm Up
Weightlifting
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
Bro Sesh (25-30 minutes)
20 Bench Press
10 Seated Tricep Extensions
18 Bench Press
10 Seated Tricep Extensions
16 Bench Press
10 Seated Tricep Extensions
14 Bench Press Reps
10 Seated Tricep Extensions
12 Bench Press
10 Seated Tricep Extensions
10 Bench Press
10 Seated Tricep Extensions
8 Bench Press
10 Seated Tricep Extensions
6 Bench Press
10 Seated Tricep Extensions
4 Bench Press
10 Seated Tricep Extensions
2 Bench Press
10 Seated Tricep Extensions
All 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.
Score: Bench press weight
