Sunday 072113 To Saturday 072713

Sunday (7/21)
WOD Prep:
* 2 Minutes Per Side
 
Strength:
 Deadlift 6 x 3 @ 67% 1RM
* Rest 2 Minutes Between Working Sets
** Focus: Bar Speed & Technique
*** If You Do Not Know Your 1RM%, Use A Light Weight Slightly Heavier Than Last Week, That You Can Move Fast / Explosively.
* 20 Minute Time Cap
 
Conditioning:
7 Minute Repetition Ladder of:
3 Kettlebell Swings (70/53)
6 Kettlebell Swings (70/53)
6 Handstand Push-Ups
9 Kettlebell Swings (70/53)
9 Handstand Push-Ups
* Continue This Process, Increasing Repetitions By 3 Until 7 Minutes Expires.
 
Injury Prevention:
* Accumulate 3 Minutes
* 2 Minutes Per Side
* Accumulate 1-2 Minutes
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Monday (7/22)
WOD Prep:
 A1. 1 Inch Worm + 1 Reverse Inch Worm 2 x 5
(Forward + Reverse = 1 Rep)
A2. Russian Baby Maker 2 x 1 Minute
* Alternate Between A1 and A2 Until All Sets Are Completed.
 
Strength:
 High Bar Back Squat 5 x 3 @ 85% 1RM
* Rest 2 Minutes Between Working Sets
** 5 x 3 @ Heavy As Possible If You Do Not Know Your 1RM %.
* 20 Minute Time Cap
 
Conditioning:
 3 Rounds For Time of:
16 Pistols (Alternating)
* 15 Minute Time Cap
 
Injury Prevention:
* 2 Minutes Per Side
* 2 Minutes Per Side
* Accumulate 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Tuesday (7/23)
WOD Prep:
A1. Serratus Push Up 2 x 12
A2. Wall Slides 2 x 12
* Alternate Between A1 and A2 Until All Sets Are Completed.
 
Strength:
 Press 9 x 2 @ 67% 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:
 7 Minute AMRAP of:
 
Injury Prevention:
* 2 x 45 Seconds Per Side
* 2 Minutes Per Side
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Wednesday (7/24)
WOD Prep:
A1. PVC Pec Stretch x 10 / Side
A2. Fire Hydrants x 10 / Side
* Alternate Between A1 and A2 Until All Sets Are Completed.
 
Strength:
A.) Snatch 3 x 1 (Heavy Singles) @ 90% 1RM
B.) Clean & Jerk 3 x 1 (Heavy Singles) @ 90% 1RM
* Rest 3 Minutes Between Working Sets
** Complete All Sets For A.) Before Moving On To B.)
*** If you do not know your 1RM Find It Today. If You Do Then Stick To The 90%.
* 30 Minute Time Cap
 
Conditioning:
 "Isabell"
For Time:
30 Snatches (135/95)
* 8 Minute Time Cap
 
Injury Prevention:
A. LAX Ball In Forearms 1 x 30 Passes Per Side
* 2 Minutes Per Side
* 2 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Thursday (7/25)
WOD Prep:
A1. Spiderman Lunge With Raise 2 x 8 / Side
A2. Prone Bird Dogs 2 x 10 / Side
* Alternate Between A1 and A2 Until All Sets Are Completed.
 
Strength:
 1 ¼ Front Squat 1 x 3 @ 77%, 1 x 2 @ 80%, 1 x 1 @ 83%1RM
* Rest 3 Minutes Between Working Sets
** Warm-Up To A Moderately Heavy Weight If You Do Not Know Your 1RM% And Focus On Technique.
*** Bounce Out Of The Bottom On The 1/4 Repetition Only
* 20 Minute Time Cap
 
Conditioning:
For Time – With A Partner:
400m Run (Carrying Wall-Ball)
80 Wall Balls (20/14)
60 Kettlebell Swings (53/35)
400m Run (Carrying Wall-Ball)
* 5 Burpee Penalty If You Drop The Wall Ball During The Run.
** Both Partners Run Together, But Only One Moving At A Time During Other Movements.
* 15 Minute Time Cap
 
Injury Prevention:
* 2 Minutes Per Side
B. Bird Dogs 1 x 15 / Side Prone | 1 x 15 / Side On All Fours
* Accumulate 2 Minutes
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Friday (7/26)
 
Injury Prevention:
* 2 Minutes Per Side
* Accumulate 2 Minutes
C.  Reach, Roll, Lift 2 x 8 / Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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Saturday (7/27)
WOD Prep:
A1.) Band Walks 2 x 12
A2.) Air Squats 2 x 10
 
Strength:
A.) Hang Snatch 3 x 2 @ 75% Snatch 1RM
B.) Hang Clean & Jerk 3 x 1 @ 80% Clean & Jerk 1RM
* Rest 3 Minutes Between Working Sets
* 30 Minute Time Cap
 
Conditioning:
“Grace”
For Time:
30 Clean & Jerks (135/95)
* 8 Minute Time Cap
 
Injury Prevention:
* 2 Minutes Per Side
* 2 Minutes Per Side
* 3 Minutes Per Side
* Injury Prevention Is Intended To Be Done On Your Own After Class.
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