Athletes Camp WOD: July 5, 2022
- Optimum Athletics
- Jul 4, 2022
- 2 min read
Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
Weightlifting
I. Every 2 mins x 5 sets: Strict Press
1 x 5 reps @ 60%
1 x 3 reps @ 70%
1 x 2 reps @ 80%
1 x 2 reps @ 90%
1 x 1 rep @ 95%
II. Every 2 mins x 4 sets: Push Press
1 x 5 reps @ 65%
1 x 4 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 85%
III. Every 2 mins x 4 sets: Deadlift
1 x 5 reps @ 65%
1 x 4 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 85%
Conditioning 1
3 Rounds for Time
45 / 35 cal Row
20 Toes-to-bars
15 Power Snatches
RX 95 / 65 lbs
Scaled 75 / 55 lbs
ALL GRIP! Be ready to shake those arms out and have a plan to break things early to combat that lactic acid build up in your arms and grip. If you can keep consistent times on this workout per round you did a great job of managing fatigue and pacing.
Accessory Work
3 rounds for quality of:
10 Dumbbell Hammer Curls, pick load
10 Lying Barbell Skull Crushers, pick load
10 Close Grip Push-ups
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 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
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