Athletes Camp WOD: April 12, 2021
- Optimum Athletics
- Apr 11, 2021
- 2 min read
Warm Up
10 each Floor I-Y-T
10 Dislocates and Pass Throughs
3 Rounds for Quality
1 min Machine of Choice
20 Alternating Plank Shoulder Taps
10 Bottoms up KB Press / DB Strict Press (L)
10 Bottoms up KB Press / DB Strict Press (R)
10 Empty Bar Muscle Cleans
10 Empty Bar Strict Press
Session 1
Weightlifting (Week 3)
I. Every 2 - 3 mins x 6 sets: Power Clean + Squat Clean + Jerk
2 x 2 + 1 + 1 @ 70%
1 x 1 + 1 + 1 @ 75%
1 x 1 + 1 + 1 @ 80%
1 x 1 + 1 + 1 @ 82%
1 x 1 + 1 + 1 @ 85%
% based on 1 RM Power Clean and Jerk
Reps are not Touch and Go
II. Every 2 - 3 mins x 4 sets: Hang Clean Pull + Low Hang Clean Pull
4 x 1 + 2 @ 100%
% based on 1 RM Clean
III. Every 3 mins x 6 sets: Back Squat
6 x 4 @ 80%
% based on 1 RM Back Squat
WOD
For Time
20 - 15 - 10 - 15 - 20
Wall Ball Shot
Alternative
Backpack Thrusters
Empty Bar Thrusters
Bench Press
Alternative DBs / Parallette Push Up
GHD Sit-up
Alternative Abmat Sit Up
then
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Session 2
(Optional)
Gymnastics
10 Rounds
14 / 10 cal Row or Bike Erg or Ski
Alternatives
200m Run
10 / 7 cal Bike
50 ft. Handstand Walk
Alternatives 5 Wall walks
Rest 1:30 between sets
Accessory Work
3 Rounds for Quality
1 min Dead Hang Hold
15 Barbell / DBs Bent Over Rows, pick load
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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