Sunday 071413 To Saturday 072013

Sunday (7/14)

WOD Prep:

Posterior Chain Floss

*2 Minutes per Side

 

Strength:

Deadlift 12 x 2 @ 65% 1RM

* Rest 1 Minute Between Working Sets

** Focus: Bar Speed & Technique

*** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively.

* 20 Minute Time Cap

 

Conditioning:

For Time:

Row 100m

5 Handstand Push-Ups

10 Pistols (Alternating)

15 Pull-Ups

Row 200m

5 Handstand Push-Ups

10 Pistols (Alternating)

15 Pull-Ups

Row 400m

5 Handstand Push-Ups

10 Pistols (Alternating)

15 Pull-Ups

Row 200m

5 Handstand Push-Ups

10 Pistols (Alternating)

15 Pull-Ups

Row 100m

* 15 Minute Time Cap

 

Injury Prevention:

A. Lower Back Foam Roller Smash

* Accumulate 3 Minutes

B. Wall Split

* Accumulate 2 Minutes Total

C. Squat Therapy 2 x 15

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Monday (7/15)

WOD Prep:

A1. Lateral Squat with Adductor Stretch 2 x 10 / Side

A2. Squat To Stand 2 x 10

* Alternate Between A1 and A2 Until All Sets Are Completed.

 

Strength:

High Bar Back Squat 3 x 5 @ 83% 1RM

* Rest 3 Minutes Between Working Sets

** 3 x 5 @ Heavy As Possible If You Do Not Know Your 1RM%.

* 20 Minute Time Cap

 

Conditioning:

Every Minute on the Minute for 10 Minutes:

5 Burpees

10 Wall Balls (20/14)

 

Injury Prevention:

A. Reach, Roll, Lift 2 x 8 / Side

B. Foam Roll Lateral Delt / Side Arm 1 x 30 Passes Per Arm

C. Couch Stretch

* 2 Minutes Per Side

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Tuesday (7/16)

WOD Prep:

Barbell Triceps Smash

* 2 Minutes per Side

 

Strength:

Press 8 x 3 @ 65% 1RM

* Rest 90 Seconds Between Working Sets

** Focus: Bar Speed & Technique

*** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively.

* 20 Minute Time Cap

 

Conditioning:

5 Rounds For Time of:

3 Power Cleans (185/135)

8 Ring Dips

3 Front Squat (185/135)

8 Chest 2 Bar Pull-Ups

* 15 Minute Time Cap

 

Injury Prevention:

A. Band Walks 2 x 10 / Side

B. PVC Rotator Cuff Stretch

* 2 Minutes Per Side (Be Gentle When Pulling)

C. Barbell Calve Smash

* 2 Minutes Per Side

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Wednesday (7/17)

WOD Prep:

Barbell Shoulder Smash

* 2 Minutes Per Side

 

Strength:

Every Minute On The Minute For 5 Minutes:

Barski Snatch Complex (3 Consecutive Hi-Hang Snatches) @ 87% Hang Snatch 1RM

* If You Do Not Know Your 1RM % Then Go As Heavy As Possible.

** You Cannot Drop The Barbell Between Repetitions.

 

Conditioning:

7 Minute AMRAP of:

5 Box Jumps (24/20)

7 Russian Kettlebell Swings (70/53)

9 Overhead Kettlebell Squats (70/53)

* Alternate The Arm Used To Hold The Kettlebell Overhead Each Round.

 

Injury Prevention:

A. Banded Ankle Distraction

* 2 Minutes Per Side

B. LAX Ball In Forearms

* 2 Minutes Per Side

C. Banded Wrist Distraction

* 2 Minutes Per Side

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Thursday (7/18)

WOD Prep:

Banded Knee Distraction

* 2 Minutes Per Side

 

Strength:

1 1/4 Front Squat 5 x 3 @ 77% 1RM

* Rest 3 Minutes Between Working Sets

** Warm-Up To A Moderately Heavy Weight If You Do Not Know Your 1RM%.

*** Bounce Out Of The Bottom On The 1/4 Repetition Only

* 20 Minute Time Cap

 

Conditioning:

For Time:

50 Unbroken Double Unders

10-9-8-7-6

Deadlifts (185/135)

Barbell Facing Burpees

50 Unbroken Double Unders

5-4-3-2-1

Deadlifts (185/135)

Barbell Facing Burpees

50 Unbroken Double Unders

* 15 Minute Time Cap

 

Injury Prevention:

A. Barbell Quad Smash

* 2 Minutes Per Side

B. Russian Baby Maker

* Accumulate 3 Minutes

C. Spiderman Lunge With Raise 2 x 10 Per Side

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Friday (7/19)

The Hopper!!!

Injury Prevention:

A. Barbell Adductor Smash

* 2 Minutes Per Side

B. Banded Super Frog

* 2 Minutes Per Side

C. Kettle Bell Arm Bar

* 2 Minutes Per Side

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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Saturday (7/20)

WOD Prep:

Banded Wrist Distraction

* 2 Minutes Per Side

 

Strength:

Clean & Jerk 5 x 1 (Heavy Singles) @ 87% 1RM.

* Rest 3 Minutes Between Working Sets.

** If You Do Not Know Your 1RM % Then Take 5 Attempts To Establish One.

* 20 Minute Time Cap

 

Conditioning:

3 Rounds For Time of:

5 Muscle Ups

10 Thrusters (135/95)

* 12 Minute Time Cap

 

Injury Prevention:

A. Couch Stretch

* 2 Minutes Per Side

B. Inch Worms 2 x 15

C. Bird Dogs 1 x 10 Prone | 1 x 10 On All Fours

* Injury Prevention Is Intended To Be Done On Your Own After Class.

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