Monday June 17, 2013
Skills: Week 9 Comp Back Squat: x5 @60%, x3 @70%, x2 @80%, x2 @90%, x1 @95%
General Back Squat: 5-5-3-3-3 Increasing Load
General WOD: 10 MIN AMRAP
20 Wall Ball
10 Burpee
Comp WOD: 12 MIN AMRAP
20 Double Under
15 Wall Ball
10 Burpee Box Jump
Cash out: 3×10 Dumb Bell Press, 3×8 DBell Push Press
Mobility: Roll/Mash
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Tuesday June 18, 2013:
Skills: Week 2 Pull Ups: Review Hollow, and Tight Arch 2×20 Sec Holds and Ground then move to bar. PVC Partner drill with Lat Activation, move to bar. Straight Arm Kipping with Lat Activation.
8 MIN EMOM
ODD: 5 Supinated Grip Pull Up Strict
Even: 5 Ring Dip Strict
Rest 2 MIN
General WOD: 3 Rounds
400 M Run
Bear Crawl 20 M
30 Russian KBell Swing
Comp WOD: 3 Rounds
200 M Run
10 KBell Snatch Right Arm (Heavy as Possible 70/55)
200 M Run
10 KBell Snatch Left Arm
Hydrate/Mobilize/Eat J
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Wednesday June 19, 2013:
Skills: Back Squat 4×5 @65% Tempo: 3 count to bottom, 1 count pause, 2 count up
General WOD: 10 MIN AMRAP
5 Front Squat @50% (Bar starts on the ground)
10 Push Ups (Scale as needed for proper positioning)
COMP WOD: 10 MIN AMRAP
6 Front Squats @60% (Bar starts on the ground)
12 Hand Stand Push Ups
Cash Out: 50 Hollow Rocks then Mobilize Upper Thoracic and Shoulders
7:30 PM Comp WOD: 15 MIN Talk on Mental prep: positive self talk, making a strategy for workouts, body language
15 MIN: Warm up, work on roll to candlestick and handstand walks or free handstand, L-sit
WOD: 5-10-15 Reps of
Power Clean with Fat Bar
Box Jump (30”-24”-20”)
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Thursday June 20, 2013:
Skill: Dead Lift
6 MIN EMOM: 3 Dead Lift (Perfect Form) Add load as you progress
General WOD: 6 Rounds
3 Dead Lift @70% of your best dead lift from the EMOM
9 Burpee Over the Bar
COMP WOD OPTIONS:
- Clean and Jerk Practice for the remainder of class up to 70%
- 20 MIN of 500 M Row rest 2 MIN
- Rest
Mobilize/Hydrate/Eat
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Friday June 21, 2013:
Skills: Pull Up Progressions: Hollow and Tight Arch Holds 3×20 Sec. Partner PVC Pipe Drill, then onto the bar for Hollow, Tight Arch holds 2×20 sec, and Lat Activation/Straight Arm Kipping.
2 MIN Max Strict Pull Up any Grip
Barbell/OLY Work:
Burg. Warm up, Review 3-Position Snatch
8 Sets of Snatch Grip Halting Dead Lift to take-off (just above the knees, 3 sec pause), Hang Squat Snatch-Increase Load as you go
WOD: “Randy” For time:
75 Power Snatches 75/45
Cash out: Comp: 4×200 M Sprint Rest 90 seconds
*****6:30 PM OLY Class- Clean and Jerk *****
