workout of the day
06.02.2023
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
Wendler
deload- back squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right
1 Turkish get up- right
100' overhead carry- right
then all on the left side
build load to a heavy KB
10.22.2021
WOD
"Paranoid"
6 sets
every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20
Warm Up
3 sets
quadruped crawl 50 feet- every 10 feet stop and perform 10 alternating plank shoulder taps
15 second chin over the bar hold
10 scap pull ups
15 second bench dip stretch https://youtu.be/IYqqSQmj2FA
10 bench dips
strength - super set A and B and then get in the sHSPU afterwards
A. Bench Press
5 x 8 reps @70%
B. Overhead KB carry- both arms up with weight
3 x 50 yds.
C. sHSPU 4-3-3-3 resting between sets to keep these unbroken
strict hspu from a box 7-7-6-5
WOD
"Paranoid"
6 sets
every 2:30
250m/225m row
12 DB alternating snatches 50/35 35/20
10.21.2021
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed
Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this
Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I
Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat
https://www.instagram.com/p/CU5dCzZvUxH/
Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull
B. 4 x 1 rep squat snatch @70-80%
C. 4 x 3 reps snatch grip deadlift @ 90-95%
Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed