Strength WOD – Sept 21 – 27

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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

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

At 120-140bpm; amrap in 35 min:
Versa-Climber 150′
AD 30 cals
10 light KB Squat-to-Halos
Run 400m
5/5 Shinbox Switches
20m/arm Bottoms-Up Overhead KB Carry
100m/arm Single Arm Farmer’s Walk

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 Snatch: 4 x 1; rest 90 sec – all sets @75% – perfect technique
B. Back Squat: 4 x 3,3,3, 8-10 @20X0; rest 4 min
notes-shoot for ~80%+ on the 3 sets of 3, then add weight from last week on the set of 8-10.
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. Bent Over Barbell Row: 3 x 4,4,6-8 @3011; rest 2 min
notes-go heavy on the sets of 4, then on the set of 6-8, try to add from last week.

Recovery

2 rounds:
30 sec/side Kneeling Lunge Stretch
20 sec/side Single Leg Glute Bridge Hold (keep hips level!)

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. Squat Clean: 3 x 1; rest 2-3 min – all @ ~85%.
B1. Bench Press: 3 x 3, rest 2 min
notes-shoot for ~80%+ on the 3 sets of 3
B2. Parallel Grip Chins (wtd if needed): 3 x 3, rest 2 min
notes-perform on black rack in the back
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 & hold there for 20 sec, then press out.
D. DB Incline Curls: 2 x 5-7 @20X0
notes-do 1-2 warmup sets. Try hard to add weight or reps here each week.
E. Negative Dragon Flags: 10 x 1 rep @60A0, rest 30-40 sec
notes-see https://www.youtube.com/watch?v=sgz12B_S2JY
Do either the straddle version at :25 or straight leg at :30.

Recovery

Stall Bar Lat Stretch – 1 min/side
Brettzel – 2 min/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. Front Squat: build to a heavy set of 3.
notes-may not be a 3RM, just a good effort for today. Take no more than 10 mins here.
B. Deadlift: 4 x 3,3,3,8-10 @21X1, rest 3-4 min
notes-shoot for ~80%+ on the 3 sets of 3, then add weight from last week on the set of 8-10.
C1. DB Strict Press: 2 x 4-6 @21X3, rest 75 sec
notes-3 sec @lockout each rep! Add weight on next set if you get 6 reps.
C2. Front Rack Walking Lunges: 2 x 16 steps @2010, rest 75 sec – heavier

Recovery

Cat/Camel x 10 slowly
Squat to Tripod to Half Bridge x 10/side