11.10.2023

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%

WOD
"Dead Walking 6"
6 rounds for time
9 deadlifts 225/155  185/125  155/105
100 feet farmer carry heavy (25 feet= 1 rep)

02.21.2020

Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&

then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side


Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side


Skill: front squat- eccentric focus  (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below

(do one super set between rounds only 3 times, not for 6 rounds)

Super Set- build load

3 total sets completed

DB high pull x 8/side

DB dual seated strict press x 10 reps

WOD  (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals

02.11.2020

Warm Up
2 rounds:
2 lengths shuffle
1 length high knees
1 length butt kicks

5 times around-  banded walks in a square (make your square as large as you need) - move lateral, forward, lateral, backward
5 hollow/arch kip swings


Mobility:
15 reps wall slides- if wrists come off the wall, go stretch your pecs
                                  -if hands come off the wall, go stretch your lats
15 reps prone floor angels https://www.instagram.com/p/Bzn6M46AkaI/

15 reps banded hollow position   https://www.instagram.com/p/Bz--flRg-WB/


Primer:
2 sets of 5 reps OHS
2 sets of 5 reps front squat
2 sets of 5 reps 1 1/4 squats

Skill: front squats  (15:00)
focus this week is on eccentric movements
5 sets of 5 reps with a 6-8 second descend @60%


Finding your snatch grip-  https://www.instagram.com/p/B8J_vkOBy4x/

Snatch Warm Up
5:00 MOM start with an empty barbell and then keep it light after that
1 muscle snatch + 1 power snatch + 1 snatch


WOD
10:00 AMRAP
1-3 gymnastics reps- athletes choice
1 snatch- squat or power 155/105  115/85  95/65  75/55
*add one rep snatch every round until time expires