Sunday 072813 To Saturday 080313

 

Sunday (7/28)
WOD Prep:
* 2 Minutes Per Side
 
Strength:
Deadlift 5 x 5 @ 70%1RM
* Rest 3 Minutes Between Sets
** No 1RM%?: Go Slightly Heavier Than Last Week
* 20 Minute Time Cap
 
Conditioning:
4 Rounds For Time of:
25 Wall Balls (20/14)
* 15 Minute Time Cap
 
Injury Prevention:
A) Foam Roll Lower Back 2 x 30 Passes
B) PVC Pass Throughs 2 x 30 (Progressively Narrow Grip)
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Monday (7/29)
WOD Prep:
* Accumulate 2 Minutes
 
Strength:
High Bar Back Squat 1 x 3 @ 83%, 1 x 2 @ 85%, 1 x MAX REPS @ 87%1RM
* Rest 3 Minutes Between Working Sets
** No 1RM%?: Work Up To 1 x 3 Heavy, 1 x 2 Heavier, 1 x MAX REPS Heaviest
* 25 Minute Time Cap
 
Conditioning:
3 Rounds For Time of:
15 Overhead Squat (45/35) (Use Bumber Plates)
* 12 Minute Time Cap
 
Injury Prevention:
A) LAX Ball Pec Smash 1 x 30 Passes / Side
B) Scap-Push-Up 2 x 12
* Accumulate 2 Minutes
* Injury Prevention Is To Be Done On Your Own After Class
 
Tuesday (7/30)
WOD Prep:
Reach, Roll, Lift 1 x 10 / Side
 
Strength:
Press 4 x 4 @ 70% 1RM
* Rest 2 Minutes Between Sets
** No 1RM%?: Go Slightly Heavier Than Last Week
* 15 Minute Time Cap
 
Conditioning:
20 Minute AMRAP of:
14 Pistols (Alternating)
11 Burpees
 
Injury Prevention:
A) Foam Roll Upper Back 2 x 30 Passes
B) Wall Slides 2 x 12
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Wednesday (7/31)
WOD Prep:
* Accumulate 2 Minutes
 
Strength:
A) Snatch 3 x 2 @ 90%1RM
B) Clean & Jerk 3 x 2 @ 90%1RM
* Rest 3 Minutes Between Sets
** No 1RM%?: Work Up To A Heavy Double For A) & B)
* 30 Minute Time Cap
 
Conditioning:
16 Alternating Rounds Tabata of:
20 Seconds – Max Effort: Russian Kettlebell Swings (70/53)
* Rest 10 Seconds
20 Seconds – Max Effort: Wall Balls (20/14)
* Rest 10 Seconds
** Repeat This Sequence For  8 Minutes
 
Injury Prevention:
A) Fire Hydrants 2 x 12 Per Side
B) Foam Roll Triceps 1 x 30 Passes Per Side
* Accumulate 2 Minutes
* Injury Prevention Is To Be Done On Your Own After Class
 
Thursday (8/1)
WOD Prep:
* 2 Minutes Per Side
 
Strength:
1 1/4 Front Squat 1 x 5 @ 80%, 1 x 3 @ 83%, 1 x 2 @ 85%1RM
* Rest 2 Minutes Between Sets
** No 1RM?: Work Up To 1 x 5 Moderate, 1 x 3 Heavy, 1 x 2 Heaviest
* 20 Minute Time Cap
 
Conditioning:
2013 CrossFit Games: Master's Final WOD (Modified)
For Time:
100m Row
100m Row
30 Front Squats (135/95)
100m Row
20 Kettlebell Snatch (70/53)
100m Row
* 12 Minute Time Cap
 
Injury Prevention:
A) Foam Roll Lats 1 x 30 Passes Per Side
B) Foam Roll TFL / IT Band 1 x 30 Passes Per Side
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Friday (8/2)
 
Injury Prevention:
A) Foam Roll Piriformis 1 x 30 Passes Per Side
B) PVC Pec Stretch 1 x 10 Per Side
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
 
Saturday (8/3)
WOD Prep:
* 2 Minutes Per Side
 
Strength:
A) Hang Snatch 3 x 2 @ 80%1RM
B) Hang Clean & Jerk 5 x 2 @ 85%1RM
* Rest 2 Minutes Between Sets
* 30 Minute Time Cap
 
Conditioning:
5 Minute AMRAP of:
1 Clean (165/115)
1 Jerk (165/115)
 
Injury Prevention:
A) Foam Roll Biceps 1 x 30 Passes Per Side
B) Foam Roll Adductors 1 x 30 Passes Per Side
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class

 

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