Strength WOD Nov 30 – Dec 5

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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 mobility or foam roll work on your specific needs
(can do at home)

Please visit the Warm Up Resource for details.

WOD

AMRAP in 30 min @low HR:
(conversational pace)
Run 800m
AD 50 cals or AB 35 cals
Row 750m
2 x 50 Single Skips

Recovery

5-10 min relaxed stretching, your choice

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

A. Power Clean + Clean: 3 x 1+1 @~80-90%, rest 2 min
B1. Back Squat: 8 x 2, rest 90 sec
B2. Press: 8 x 2, rest 90 sec
notes-on both B1/2, increase weight again is able.

Recovery

2 min/side Kneeling Lunge Stretch
5/5 FRC Shoulder Circles by wall

Wednesday

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. Jerk: 1 rep EMOM for 10 min, moderate/perfect technique – add from last week if able.
B. Bench Press: 3 x 6; rest 3 min – build thru these sets so the last one is tough.
C. Wtd Pullups: 3 x 6; rest 3 min – same as for “B” above.
D. Pendlay Row: 3 x 8; rest 90 sec

E. Sandbag Get-Ups: 7 min amrap with ~1/2 bwt (alt. shoulders each rep)

Recovery

Side Lying Windmills x 8/side
Prone Scorpion x 5/side very slowly

Friday

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. Power Snatch + Snatch: 3 x 1+1; rest 2-3 mins
notes-use ~80+%
B. Front Squat: 4 x 4; rest 2 min – use 70% today – easy
C. Press: 4 x 4; rest 2 min – use 70% today – easy
D. 4 rounds:
10 Dips, wtd if easy
14 steps BB Front Rack Walking Lunge

Recovery

Kneeling Lunge x 2 min/side Supine Scorpion x 5/side very slowly