Strength WOD Nov 2 – 8

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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:
6 rounds:
15 Double Unders, then
Run 100m @70%
rest/walk ~45-60 sec b/t each round

C. 6 rounds:
5 Burpees, then
Row 10 strokes @75% (~100m)
rest/walk ~45-60 sec b/t each round

D. Run .05 mile on Woodway Treadmill/rest-walk 45-60 sec x 6
notes-this will be a fast run, but NOT a full sprint.

E. Row either 750 or 1500m very easy – <130bpm

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

(on A-C, no set tempo. Load heavy, by the 3rd set you should be around a 10RM)

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: 5 x 1 rep @85% of last week’s heavy single.

(on B1&2+C, no set tempo. Load so that you could get ~8 reps in each case – should be much easier than on Monday.)
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
+
3 rounds: (rest 30-45 sec b/t each)
GHD Raises x 7-15 @2010
Side Plank vs. Band* x15 sec/side
L-Hang on Rings x 8-15 sec

*https://www.youtube.com/watch?v=DQqA7AHf0ss

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. Deadlift: 2 x 1 rep @85-90%1RM, rest 3 min

(on B-D, no set tempo. Load so that you are nearing an 8RM in each case by the final set.)
B. Wide Stance Back Squat: 2 x 8 @22X1, rest 2 min
C. Strict Press: 2 x 8; rest 2 min
D. Pendlay Rows: 2 x 8, rest 2 min
+
AMRAP in 8 min @steady pace:
10/10 Floor Wipers 135/75lbs
40m Single Arm Farmer’s Walk L ~1/3 bwt
40m Single Arm Farmer’s Walk R ~1/3 bwt

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.