April 24, 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 @ 66% of 1RM Back Squat
  • Set #2 – 4 Back Squats @ 71%
  • Set #3 – 2 Back Squats @ 76%
  • Set #4 – 6 Back Squats @ 71%
  • Set #5 – 4 Back Squats @ 76%
  • Set #6 – 2 Back Squats @ 81%
  • Set #7 – 6 Back Squats @ 76%
  • Set #8 – 4 Back Squats @ 81%
  • Set #9 – 2 Back Squats @ 86%
  • Set #10 – 10 Front Squats @ 58% of 1RM Back Squat
c) WOD:

On the Minute x 15:

  • Minute 1 – 20 Wall balls (20/14–>10/9’)
  • Minute 2 – 7 Box Jumps (30/24)
  • Minute 3 – 5 Power Cleans (climbing in weight)

*work for 45s max per minute before transitioning

For the power cleans, come up with a strategy before beginning the wod and stick to your plan.  

(scale as per your coach)

d) ACCESSORY WORK:

3 Supersets

  • 15 Romanian Deadlifts (moderate)
  • 20 Sit ups
  • 30 Supermans
  • 50 Banded Pull-Aparts
  • 200 Meter Kettlebell Carry*

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

– On the Romanian Deadlifts, a moderate load here that allows for unbroken sets each round. Technique > Loading.

– On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position

100-150m – At the hang

150-200m – Front Rack position

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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