Strength WOD Nov 16 – 22

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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

Run 800m easy
+
EMOM for 20 minutes:
5 sec High Prowler Push @max effort (load @moderate weight)
+
AMRAP in 20 min @very easy pace:
Run 400m
50 Single Unders
2/2 light TGUs
Row 400m

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: 4 x 1+1 @~70%, rest 2 min
B1. Back Squat: 7 x 2 @~85%, rest 90 sec
B2. Press: 7 x 2 @~85%, rest 90 sec

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: 10 min practice from rack, complete a total of about 20 reps in no more than 3 reps per set, stay light.
B. Bench Press: 3 x 6; rest 3 min – 70-75%
C. Wtd Pullups: 3 x 6; rest 3 min
D. Pendlay Row: 5 reps EMOM for 5 min – moderate wts.

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: 4 x 1+1; rest 2-3 mins
notes-use ~75%
B. Front Squat: 4 x 4; rest 2 min – use b/t 75-80%
C. Press: 4 x 4; rest 2 min – use b/t 75-80%
D. 3 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