workout of the day
09.11.2020
"Jags"
For Time:
10 Shoulder Press, 115/75 95/65 75/55
15 Overhead Squats, 115/75
20 Push Press, 115/75
25 Front Squats, 115/75
30 Push Jerks, 115/75
35 Back Squats, 115/75
Warm Up
2-3 Sets
100m Run
10 Glute Bridge V Walkouts
20 Lateral Banded Walks/side
5 Single Leg RDL to Reverse Lunge/side
Strength
3 sets
A. single leg hip thrusts x 20/leg
B. single arm DB high pulls x 8/side
C. DB step ups x 6/leg- DB overhead
D. pull up negatives x 6 reps at 5 second descend- reset to the top
WOD
"Jags"
For Time:
10 Shoulder Press, 115/75 95/65 75/55 15
Overhead Squats, 115/75
20 Push Press, 115/75
25 Front Squats, 115/75
30 Push Jerks, 115/75
35 Back Squats, 115/75
Cool Down
Posterior Chain
Seated Forward Fold x 2mins
Seated Straddle x 2mins
Static Back x 2mins https://youtu.be/WmZGZwEO34Q
03.10.2020 Test Set #2
WOD- this should be similar to Fran- go all out!
Test Set #2
3 RFT
15 Power Cleans
15 Thrusters
RX 95/65 SC 75/55 BEG 45/35
Warm Up
15 banded air squats
10/side shoulder taps
25 feet perfect stretch walk
15 jumping jacks
then...
10 dual KB sumo deadlifts
5/side alternating KB strict press- one KB stays racked, while the other is pressed overhead
100 feet KB carry- one in the rack position, one straight overhead (switch sides at 50 feet)
Mobility:
shoulders: 5 each side- light weight https://www.instagram.com/p/B58iPFdBw9t/
front rack: box stretch- 5 deep breaths + lat eccentrics x 10 https://www.instagram.com/p/B6V8iamHNZ8/
ankles: banded distraction x 30 seconds each side https://www.youtube.com/watch?v=me8xYaHgOF4
Super Set
3 rounds
10/side Bulgarian Split Squats - build load with dual DBs
Pull up strength work:
Option A (for those who do push ups from the knees) complete
5 ring row negatives + 10 DB lateral raises
Option B (for those who can do 5-10 regular push ups) complete
5 pull up negatives + 10 DB pull overs https://www.youtube.com/watch?v=FK4rHfWKEac
Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
WOD- this should be similar to Fran- go all out!
Test Set #2
3 RFT
15 Power Cleans
15 Thrusters
RX 95/65 SC 75/55 BEG 45/35
POST WOD- The Gymnastics Course- Core Crusherhttps://www.instagram.com/p/B9Ukh5gFMtw/With band for resistance:
Each round you will increase ONLY the V-ups by 5 reps:
*watch V-Up in video on execution - upper body stays in hollow, so it’s more like a “leg lift”
.
Round 1:
5 sec hold
5 rocks
5 V-Ups
.
Round 2:
5 sec hold
5 rocks
10 V-Ups
.
Round 3:
5 sec hold
5 rocks
15 V-Ups
.
Round 4:
5 sec hold
5 rocks
20 V-Ups
Rest as needed to complete all rounds
*scale numbers appropriately to fitness level.
March Movement: Pull Ups
Strength Work
Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work
Option A -Complete 5 sets: 15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
-Complete 5 sets: feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin. Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.
https://www.instagram.com/p/B8WxV2WHIsG/
Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round. rest as needed between rounds.