Athletes Camp WOD: December 7, 2021

Warm Up

10 Toy Soldiers

10 Yoga Push Ups + Downward Dog Toe Taps

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

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Weightlifting

Week 3

I. Every 2 - 3 mins x 4 sets: Push Jerk + Split Jerk

2 x 2 + 1 @ 65%

1 x 2 + 1 @ 70%

1 x 2 + 1 @ 75%

% based on 1RM Push Jerk

II. Barbell Conditioning

Bench Press

EMOM 5

5 reps @ 60%

Rest as needed then,

Every 1:15 x 4 sets

4 reps @ 70%

Rest as needed then,

Every 90 secs x 3 sets

3 reps @ 80%

Rest as needed then,

Every 2 mins x 2 sets

2 reps @ 85%

% based on 1RM Bench Press

III. Every 3 mins x 5 sets: Sumo Deadlift

2 x 5 reps @ 70%

2 x 5 reps @ 75%

1 x 5 reps @ 80%

If you do not have an accurate sumo deadlift 1RM, go by feel on this and stay at a moderate weight throughout. These are the early weeks of the cycle so we are not looking to move too heavy of weights yet.

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Conditioning

Option 1

4 Rounds for Time

8 Sand Bag Cleans

Alternative Power Cleans

12 Chest to Bars

100ft. Sandbag Bear Hug Carry Walk

Alternative Farmers Carry Walk

RX 150 / 100 lbs (or equivalent)

Scaled 100 / 70 lbs (or equivalent).

Option 2

5 Rounds for Time

10 / 16 cal Row

20 Abmat Sit Ups

20 Sumo Deadlift High-pulls

RX 95 / 65 lbs

Scaled 75 / 55 lbs

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Accessory Work

For Quality

50 Glute Ham Raises

Every time you break complete:

8 L/8 R Bulgarian Split Squats

15 Banded Good Mornings