workout of the day
07.29.2022
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs
Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer
Strength
5:00 EMOM
front squat x 1 rep @80%
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
Accessories
3 sets
5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round
03.04.2021
WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps
Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups
Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs
Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%
WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps
09.05.2020
WOD
"Cowboy"
5 rounds for time
500/425m row
5 power cleans @75%
400m run
15 box jump overs 30/24" or 24/20"
Warm Up
2sets
5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right
repeat all movements on the Left side
Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up
Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
WOD
"Cowboy"
5 rounds for time
500/425m row
5 power cleans @75%
400m run
15 box jump overs 30/24" or 24/20"