Athletes Camp WOD: December 17, 2021
- Optimum Athletics
- Dec 16, 2021
- 1 min read
Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 4
I. 6 sets
3 sets x 8 DBs Incline Bench Press + 8 Bent over Row
3 sets x 6 DBs Incline Bench Press + 8 Bent over Row
using heaviest weight per set
If you do not have access to an adjustable bench, use a flat bench with the legs on a 20 inch box for height reference.
II. Every 3 mins x 5 sets: High Hang Cleans +High Hang Clean High Pulls
2 x 3 + 2 reps
3 x 2 + 2 reps
Work to a moderately heavy complex for the day.
Same piece as last week. Work for technical improvements and a slight increase in load.
III. Every 2 mins x 5 sets: Pause Front Squats
5 x 3 reps
Pause 3 secs on the first and last rep of each set.
Same piece as last week. Work to a heavy 3 rep and try to add 5-10 lbs from previous.
WOD
Option 1
4 sets AMRAP 3 / Rest 1
8 Dumbbell Burpee Deadlifts
8 Dumbbell Power Cleans
40 Double Unders
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
AMRAP 16
18 cal machine
14 Chest to Bars
18 Abmat Sit Ups
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
Kommentarer