Strength WOD – Sept 28 – Oct 4

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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

Please visit the Warm Up Resource for details.

WOD

All at 120-140bpm:
Row 2000m
Run 1 mile
AD/AB 100/75 cals

You may do these in any order, just move without rest between each.

Recovery

15 min relaxed stretching, your choice

Monday

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 Snatch: 4 x 2 @70-80%, rest 2 min
B. Back Squat: 6 x 3,1,3,1,3,1; rest 3 min
notes-wave load; each 3,1 sucessively heavier. Keep the bar speed up on these lifts, no super-slow grinders.
C. Isometric Pause Back Squat: 1 set of 20 sec hold at the half squat position (the sticking point), use 70%1RM
notes-lower to halfway b/t upright and a paralell squat and hold there for 20 sec, then stand & rack the bar.
D. DB Incline Curls: 2 x 4-6 @20X0; rest 2 min
notes-do 1-2 warmup sets. Try hard to add weight or reps here each week.

Recovery

3 rounds:
10 total steps Walking Ginga Lunges (touch as low on leg as able)
5/5 Single Leg Glute Bridges @2sec hold/rep
+
3 min Supine Belly Breathing

Wednesday

Warm Up

1) 5-10 min aerobic
2) Banded Lat 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. Hang Clean + Jerk: 4 x 2 @70%, rest 2 min
B. Bench Press: 6 x 3,1,3,1,3,1; rest 3 min
notes-wave load; each 3,1 sucessively heavier. Keep the bar speed up on these lifts, no super-slow grinders.
C. Isometric Pause Bench Press: 1 set of 20 sec hold at 6″ off the chest (the sticking point), use 70%1RM
notes-lower to 6″ off the chest and hold there for 20 sec, then press out.
D. Close Grip Bench Press (shoulder width): 1 x amrap @30X0 tempo, use 65% of best weight from “B”.
E. Bent Over Barbell Rows @3011 tempo: 1 x amrap with last week’s best 6-8 rep weight. (warm up first)

Recovery

Brettzel x 2 min/side with Belly Breathing

Friday

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. Front Squat: build to a heavy single, take no more than 10 minutes here.
B. Deadlift: 4 x 3,1,3,1; rest 4 min
notes-wave load; each 3,1 sucessively heavier. Only 2 “waves” today. Keep the bar speed up on these lifts, no super-slow grinders.
C1. DB Strict Press: 2 x 4-6 @21X1, rest 75 sec
notes-only 1 sec @lockout each rep. Add weight on next set if you get 6 reps.
C2. DB Incline Curls: 2 x 4-6 @20X0, rest 75 sec – heavier

Recovery

Cat/Camel x 10 slowly
Long Cossack to Tripod x 5/5