Week #2!. Going to experiment with a new warm up this week. Instead of just the regular light cardio I am adding some light weight high rep isolation movements to get blood to and activate the muscle groups about to be used.
Monday:
WU: 2 x 20 DB Hammer Curl
2x 20 DB Stiff leg deadlift
Strength: 4x3 Cleans From the high box.
Set height to be right above the knee at the take off position. Heavy 3's.
5x max effort Pull Ups. Rest 2 minutes between set
WOD: Row 250 rest 60 seconds
500 rest 90
750 rest 120
1000 rest 150
750 rest 90
500 rest 60
250
Tuesday:
WU: 2x 20 DB shoulder press
2x 20 Triceps extensions with a red band
Strength: 6 x 8 Thrusters Heavy as possible rest as needed
5 sets of Max effort ring dips rest 1 min between sets
WOD: 21-15-9
Deadlift 315/205 (255/185 or 205/155)
Bar facing burpees
Wednesday: Rest
Thursday:
Morning if possible: Max effort 5k
Oly Class
Friday:
WU: Tabata WU
Strength: 6 sets of 3 ring hand stand PU or 5-7 HSPU rest as needed
4 sets of 20 T2B 1 min between sets
WOD: 10 Min AMRAP:
7 Front squat @ 155/105
14 KBS 55/35
21 Hand release push ups
Saturday:
WU: Air Squat (strict) 3x20
1600 m Run
Strength: 4 sets of 3 rope climbs rest as needed ( not more than 2 minutes)
5 x 20 unbroken box Jump 30/24 rest 90 seconds
WOD: 9-7-5
Squat Snatch 135/95
Muscle Up (assisted band MU)
Grind through this!
Sunday:
WU: 2x20 Shrugs 2 135/95
L sits x4x30 sec
Strength: 3,2,1 max OHS
8 x 100 ft Prowler Push rest as needed
Gang up on this and rotate quickly. No more than 1 minute rest
WOD: 50ft Hand Stand Walk
Then
3 rounds of : 30 Wall Ball
50 Double Unders
Then
50ft Hand Stand Walk
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