Strength WOD – Oct 26 – Nov 1

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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

A. Pick 2 aerobic modalities (Run, Row, AD, Jump Rope, Versa-Climber) and rotate between those 2 for 3 rounds. Increase effort each round from 40 to 70%.

Eg: 3 x 2 min AD + 2 min VC = 12 mins total

B. Tempo work, keep HR130-155 bpm thru all:
8 rounds:
15 Double Unders, then
Run 100m @70%
rest/walk ~45-60 sec b/t each round

C. Run .05 mile on Woodway Treadmill/rest-walk 45-60 sec x 8
notes-this will be a fast run, but NOT a full sprint.

D. Jog 800m-1 mile very easy – <130bpm

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

(on A-C, no set tempo. Load so that you could have done 11-12 reps per set if needed in each case)

A. Back Squat: 3 x 10; rest 2-3 min
B. Strict Press: 3 x 10; rest 2-3 min
C. Pendlay Rows: 3 x 10, rest 2-3 min
D1. EZ Bar Reverse Preacher Curls: 3 x 8-10 @2110, rest 45 sec
D2. DB Incline Press: 3 x 8-10 @30X0, rest 90 sec – 45 degree incline

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. Power Clean: build to a heavy single, then 3 x 1 rep @80% of that.

(on B1&2+C, no set tempo. Load so that you could have done 7-8 reps per set if needed in each case)
B1. Front Squat: 3 x 6; rest 90 sec
B2. Wtd Pullups: 3 x 6; rest 90 sec
C. Bench Press (mid-grip): 3 x 6; rest 2-3 mins
+
Once thru below:
GHD Raises x 7-15 @2010
Stall Bar Strict Leg Raises x 7-15 @2121
Side Plank: 1 x max R side
Stall Bar Strict Leg Raises x 7-15 @2121
Side Plank: 1 x max L side
GHD Raises x 7-15 @2010

Recovery

Stall Bar Lat Stretch x 2 min/side
5/5 Long Cossack to Tripod to Bridge

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: 3 x 3 @65-70%, rest 2 min

(on B-D, no set tempo. Load so that you could have done 9-10 reps per set if needed in each case)
B. Wide Stance Back Squat: 3 x 8 @22X1, rest 2 min
C. Strict Press: 3 x 8; rest 2 min
D. Pendlay Rows: 3 x 8, rest 2 min
+
AMRAP in 8 min @steady pace:
8/8 Turkish Half-Ups ~1/4 bwt
40m Crosswalk L ~1/3rd bwt low/~1/5th bwt high
40m Crosswalk R ~1/3rd bwt low/~1/5th bwt high

Recovery

5/5 FRC Shoulder Circles by wall
3 min work on Seated 90/90 position; flow L to R and pause in each position.