Strength WOD Dec 28 – Jan 3

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Weekly Priorities

Sleep, eat, and be prepared to get after every session with your best effort.

Make sure you take the time to warm up.

When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training.

If you pay attention, ask the coaches and trust their feedback, you will probably lift LESS in the immediate here and now, but you also will develop to lift MUCH MORE later with no injuries along the way.

Aerobic

Warm Up

10-15 min Foam Rolling or Joint Rotations

Please visit the Warm Up Resource for details.

WOD

Your choice this week. Either complete the workout below, OR do something fun out of the gym like Hike, Ski, Bike, etc.

All @HR130-150bpm max (~6RPE)
Rotate modalities every 5 min for 30-45 min total:
Row
Versa-Climber
Airdyne

Each time you switch modalities, spend about 1 minute either practicing a gymnastic skill (eg: wall handstand) or a dynamic mobility movement (eg: long cossacks).

Recovery

None.

Monday

Warm Up

1) 5-10 min aerobic
2) Knee Series: 3-5 reps each
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

NOTE: This week will have a different schedule than normal due to the Holidays. M/T/W are strength days, with Sat being an optional aerobic session. You can also do the strength work later in the week if it fits your schedule better.

A. Clean Pull: 3 x 2; rest 2 min – 100% of clean +
B. Barbell Front Rack Split Squat:
notes-have both feet on the ground for these spilt squats.
set 1 – 10 reps @50%6RM (from last wk)
set 2 – 6 reps @75%6RM
set 3 – amrap @last week’s 6RM
set 4 – amrap @?*
C. One Arm DB Row:
set 1 – 10 reps @50%6RM (from last wk)
set 2 – 6 reps @75%6RM
set 3 – amrap @last week’s 6RM
set 4 – amrap @?*

*see APRE chart to determine set 4 loading.
D. Barbell Hip Thrust: 3 x 8-10 @2121; rest 90 sec – build

Recovery

2 rounds:
5/5 FRC Shoulder Circles by wall
5/5 Walking Ginga Lunges
5 Downdog to Cobra

Tuesday

Warm Up

1) 5-10 min aerobic
2) Banded Kneeling Lunge Stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. 10 min AMRAP (EDT style*):
Strict Pullups/Chinups
Dips

*done as last week. Try to beat last week’s #s one more time.

B. 5 rounds, rest 45-60 sec b/t each exercise:
6-12 GHD Raises
10/10 Rotational Step-Ups
5/5 DB Renegade Rows

C. 3 sets, rest as needed for high quality:
Plate Overhead Carry down & back, 25-35lbs w/45/55lbs m
Single Arm Farmer’s Walk down & back L – 53/70lbs
Single Arm Farmer’s Walk down & back R – same
(do not lean to side on FWs, stay upright!)

Recovery

3-4 rounds:
Side Lying Arm Windmills x 8/side
Prone Scorpion x 5/side slowly
Shinbox Switches x 5/side

Wednesday

Warm Up

1) 5-10 min aerobic
2) Banded Kneeling Lunge Stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Knee Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Hang Power Snatch: 5 x 1; rest 60 sec
notes-about 75%1RM – should be fast

B. Back Squat: (rest 2-3 min b/t sets – use spotting pins!)
set 1 – 10 reps @50% of 6RM (from last week)
set 2 – 6 reps @75%6RM
set 3 – amrap @last week’s 6RM
set 4 – amrap @?*

C. Strict Press: (2 min rest b/t sets)
set 1 – 10 reps @50% of 6RM (from last week)
set 2 – 6 reps @75%6RM
set 3 – amrap @last week’s 6RM
set 4 – amrap @?*

*see APRE chart on wall to pick set 4 loading.

D. Barbell Hip Thrust: 5 x 5 heavier; rest 90 sec

Recovery

Cat/Camel x 10
90/90 Flow Seq – 3 min work