Athletes Camp WOD: July 20, 2021

Optimum Athletics

Jul 19, 20212 min read

Warm Up

10 Good mornings

10 Inchrowm Push Ups

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

2 Rounds for Quality

2 mins Row

10 Jump over Rower

10 Air Squats

Session 1

Weightlifting

Note: Skip Part I & III if you are short on time

Week 7

I. EMOM 6: Muscle Clean + Front Squat

3 x 2 + 2

3 x 2 + 1

Use heaviset weight you can for each set

Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.

II. Every 3 mins x 6 sets: Clean Pull + Squat Clean

1 x 2 + 2 @ 70%

1 x 2 + 2 @ 72 - 75%

1 x 1 + 2 @ 78%

2 x 1 + 2 @ 80%

1 x 1 + 2 @ 82%+

Reps are not touch and go, reset between.

% based on 1RM Squat Clean

III. Every 3 mins x 4 sets: Low Hang Clean Pull

2 x 3 @ 100%

2 x 3 @ 105%

% based on 1RM Squat Clean

Hang position is 1 inch below the knees. Use straps if available.

IV. Every 2 - 3 mins x 5 sets: Push Press

1 x 3 reps @ 75%

1 x 3 reps @ 75 - 78%

1 x 3 reps @ 80%

1 x 3 reps @ 80 - 85%

1 x 3 reps @ 85%+

% based on 1RM Push Press

Conditioning (Choose 1)

Option 1

4 Rounds for Time

25 Chest to Bars or Pull Ups

5 Thrusters

Male 115 - 135 - 155 - 185 lbs

Female 75 - 95 - 105 - 125 lbs

Scaled

Male 95 - 115 - 135 - 155 lbs

Female 65 - 75 - 95 - 105 lbs

Be smart on your CTBs Breakdown. Go UB on the thrusters

Option 2

Every 4 mins x 5 rounds

20 / 16 cal Ski or Row or Bike

12 Overhead Squats

3 Rope Climbs

Alternative 12 Strict Pull Ups

RX 135 / 95 lbs

Scaled 95 / 65 lbs

Accessory Work

EMOM 9

1st Max Banded Leg Extensions (30s per leg)

2nd 12 - 16 Weighted Pistol Squats

3rd 50 secs Wall Squat Hold

Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch