April 10, 2017

 

a) WARM UP:

  • 500 Meter Row

6 min amrap:

  • 3 Push ups
  • 3 Lunges with overhead stretch
  • 3 Ring rows
  • 3 Squats

Take an empty bar and warm up the back squat.

b) STRENGTH:

E2MOM – Squat work

  • Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
  • Set #2 – 4 Back Squats @ 65%
  • Set #3 – 2 Back Squats @ 70%
  • Set #4 – 6 Back Squats @ 65%
  • Set #5 – 4 Back Squats @ 70%
  • Set #6 – 2 Back Squats @ 75%
  • Set #7 – 6 Back Squats @ 70%
  • Set #8 – 4 Back Squats @ 75%
  • Set #9 – 2 Back Squats @ 80%
  • Set #10 – 10 Front Squats @ 52% of 1RM Back Squat
c) WOD:

4 Rounds, rotating “On the Minute” (total of 12:00):

  • Minute 1 – 1 Round of C2B Cindy
  • Minute 2 – 15/12 Calorie Row
  • Minute 3 – Max Reps Power Clean and Jerks (135/95)

*1 Round of CTB Cindy = 5 Chest to Bar Pull-Ups, 10 Pushups, 15 Air Squats

(scale as per your coach)

d) ACCESSORY WORK:

3x Superset the following:

  • 15 Romanian Deadlifts (moderate weight)
  • 20 Pushups
  • 25 Abmat Sit-Ups holding a 10# plate or dumbbell across chest
  • 30 Banded Pull-Aparts – across chest

Rest as needed between sets, but aim to keep it below 90 seconds.

Following, in as few sets as possible:

  • 50 Glute Bridges 

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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