Gymnastic WOD for warm up then regular mobility. This cycle of competitor programming is gearing us up for the heavy winter competition season. We are changing up focus up from individual competitions to team competitions so that we can better prepare our team for upcoming events (via strategy and practice sessions, proper periodization to the programming gearing up for an event, etc.). This cycle should have us peaking right around the time of our upcoming competition is all things are followed and go as planned.
Strenth WOD A. Snatch; x 3 x 1 @ 75%, 4 x 2 @ 80% (rest 60-90 secs) B. Hang Clean cluster; 3.3.3 x 3, rest 15, rest 2 minutes C. Back Squat x 3 x 1 @ 90% (90 sec rest) C2. External Band Rotations 3 x 10 (Scapular Plane)
MetCon 3 Rounds 400m run 20 thrusters @ 135/95 5 Rope Climbs
Day 2 A. 10mins to 1rep Max Clean and Jerk B.1 Close Grip bench press;4 x 8, rest 60 seconds B.2 Deadlift 75% 4 x 4, rest 60 seconds C. 3 x 8 Anterior Loaded Step Up C2. 3 x 15 Band Pull Aparts MetCon 1 RFT 50m handstand walk (or 15 Wall Walks) 50 wall balls 30/20 25 DB manmakers, 45/25 h 10 Muscle Ups (or Chest to Bar and Ring Dips) Day 3 20 Hand Stand Push Ups from Deficit (Attempt Strict) 40 back rack reverse lunge steps @ 135/95 60 K2E (knees to elbows) 80 burpees 100 lunge steps (53/35) 120 double unders Day4 A.1 Snatch Push Press + 2 Snatch Balance + 3 OH Squats= 3-4 sets work up ahap B. Front Squat with pause at bottom – 80% 5 x 3, rest 45 seconds C. Pull Ups x 4x 8 rest 45 seconds C2. Blackburn 3 sets (Y,W, T, I) D. 3 x 4 Wrist Roller (Flexion and Extension)
MetCon For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females) (the barbell may begin from a rack during this portion of the test) Rest 60 seconds 1 Minute of 135/95 lb. Shoulder to Overhead