Strength WOD – Aug 31 – Sept 6

adminStrength Program

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

(do this on Tue, Thu, or on the weekend)

A.
At 120-140bpm for everything in part A, complete 5 rounds:
4 min aerobic (Jog, Airdyne, Row, Versa-Climber, etc- your choice and mix it up)
1 min dynamic mobility drill, choose from below*

*choose one of the below to do as your mobility drill, you can change it every round)
• Lizard Lunge w/Rotation, alt. sides each rep
• KB Waiter’s Walk (30 sec/arm)
• Bear Crawl or Low Bear Crawl
• Squat to Tripod to Bridge

B. 6 rounds: (HR may climb higher on part B)
30 sec Airdyne or Versa-Climber @75% effort (hard, but NOT maximal)
15 sec Rolling Planks
rest 1 min

Recovery

none

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 Clean: 5 x 1 rep; rest 2-3 min – 80-90%1RM (build)
B. Back Squat: 4 x 5,5,3,8-10 @20X1; rest 3 min
notes-add wt. again as able
C. One Arm DB Rows: 4 x 4-6 @30X0, rest 1 min b/t arms
notes-build in weight

Recovery

Diagonal Stretch – 4 x 15 sec/side

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

A1. Bench Press: 4 x 5,5,3,8-10 @30X1; rest 2 min
notes-after 4-5 warmup sets, start at last week’s best weight and build if able. Go up some from last week for the back-off set of 8-10.
B. Wtd Chin-Ups: 4 x 1,1,1, amrap @bwt; rest 2 min
notes-build thru the singles, then the 4th set is bwt. amrap
C1. DB Incline Curls: 3 x 4-6 @5010, rest 1 min
notes-45 degree bench. Start just under last week’s best weight. If you can make 6 reps, you must add weight on the next set until you reach a point where only 4-5 reps are possible. If you get there before the 4th set, stay at that weight to finish.
C2. Stall Bar Strict Hanging Leg Raises: 3 x 3-4 @2022, rest 1 min

Recovery

Wall Scorpion – 90 sec/side
Side Lying Windmills – 10/side

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. Squat Clean: build to a heavy single, then 3 x 1 rep @90% of that. (rest 2-3 mins)
B. Front Squat: 3 x 3 @20X0, rest 2 min
notes-after 4-6 warmup sets, begin at last week’s best weight and build if able
C. Deadlift: 1 x 5 reps @31X1
notes-warm up well (4-5 sets) to one tough set only – add 10-15lbs from last week once again.
D. Single Arm Seated DB Press: 4 x 4-6 @30X0, rest 1 min b/t arms
notes-build in weight. Start just under last week’s best weight. If you can make 6 reps, you must add weight on the next set until you reach a point where only 4-5 reps are possible. If you get there before the 4th set, stay at that weight to finish.

Recovery

Kneeling Lunge Stretch – 2 min/side