Oct 2, 2017

 

a) WARM UP:

3 Rounds:

  • 1:30 Slow Bike or Row
  • 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

** Pull ups. Use an appropriate band and ensure you lock out and get to full range of motion.

** Push ups.  We will not be defaulting to the knee if you cannot do a full push up from your toes for strength development.  Set up a bar or a bench to get to full range of motion.

** Air squats. Nice slow, full depth of squat and standing tall.  

Warm up for 10 – 12 mins.

b) SKILL/STRENGTH:

E1.5MOM – Clean complex work

Warm-Up Sets

  • Set #1 – 2 Power Cleans + 2 Front Squats @ 50%
  • Set #2 – 2 Power Cleans + 2 Front Squats @ 55%
  • Set #3 – 2 Power Cleans + 2 Front Squats @ 60%
  • Set #4 – 2 Squat Cleans @ 65%
  • Set #5 – 2 Squat Cleans @ 70%
  • Set #6 – 2 Squat Cleans @ 75%

Working Sets

  • 3 Sets of 1 Squat Clean @ 80%
  • 2 Sets of 1 Squat Clean @ 80% – 85%
c) STRENGTH:

E3MOM BACK SQUAT WAVES:

3 – 1 – 3 – 1 – 3 – 1

  • 3 Back Squats @ 82% of 1RM Back Squat
  • 1 Back Squat @ 87%
  • 3 Back Squats @ 82%
  • 1 Back Squat @ 89%
  • 3 Back Squats @ 82%
  • 1 Back Squat @ 91%
d1) STRENGTH ACCESSORY:

5 Rounds:

  • 5 Strict Pull-Ups
  • 3 Wall Walks
  • 10 Strict Ring Dips

Or:

CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY

A. Every 30 seconds, for 3 minutes (3 sets) of:

  • Interval 1 – Pistol Squat x 2-4 reps (right leg) *Rest 5 seconds between reps
  • Interval 2 – Pistol Squat x 2-4 reps (left leg *Rest 5 seconds between reps

B.

Every 30 seconds, for 8 minutes (4 sets) of:

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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