Athletes Camp WOD: June 26, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

3 Rounds for Quality

1:30 machine of choice

12 Back Extensions

10 Air Squats

10 L/10 R Kettlebell Windmills

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Weightlifting

I. Push Jerk

1 x 9 reps@ 70%

1 x 6 reps @ add weight

1 x 3 reps @ add weight

1 x 9 reps @ add weight

1 x 6 reps @ add weight

1 x 3 reps @ add weight

1 x 9 reps @ add weight

1 x 6 reps @ add weight

1 x 3 reps @ add weight

% based on 1RM Push Jerk

Start at 70% 1RM and add weight each set. Your last wave of 9-6-3 should be your heaviest. No more than 20/10 lb jumps at a time.

II. Every 3 mins x 5 sets: Deadlift

2 x 6 reps @ 75%

1 x 6 reps @ 80%

1 x 6 reps @ 82%

1 x 6 reps @ 85%

% based on 1RM Deadlift

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Conditioning 1

For Time

3 rounds

20 or 12 Dumbbell Push Press

50 or 25 ft. Handstand Walk

Alternative 2 Wall walks + 15 secs Handstand Hold

75 or 50 Double Unders

-- Rest 3 mins after 3 rounds --

3 rounds

20 or 12 Double Dumbbell Hang Snatches

50 or 25 ft. Handstand Walk

Alternative 2 Wall walks + 15 sec Handstand Hold

75 or 50 Double Unders

RX 35 / 25 lbs

Scaled 25 / 15 lbs

We are looking at movements that will all greatly tax the shoulders, so work on movement quality and really using your legs and hips on the dumbbell movements to try and give those shoulders a break. We are looking to keep the handstand walks unbroken in one straight shot.

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Gymnastics Conditioning

Every 2 mins for 10 mins

Option 1

1 Strict Ring Muscle-ups

3 Strict False Grip Ring Pull-ups

Option 2

2 Strict Muscle-up Transitions

3 Strict False Grip Ring Pull-ups

Option 3

10 False Grip Ring Row

Session 2

Optional

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Conditioning 2

For Time

15 Ring Muscle-ups

Alternative

8-10 Ring Muscle Up

10 Chest to Bars

then...

Option 1: Elite (2021 West Coast Classic "Regionals Closer 2015")

1 Squat Clean, 235/150 lbs

1 Squat Clean, 255/165 lbs

1 Squat Clean, 275/180 lbs

1 Squat Clean, 285/190 lbs

1 Squat Clean, 295/200 lbs

Option 2: RX

1 Squat Clean, 205/135 lbs

1 Squat Clean, 225/145 lbs

1 Squat Clean, 245/155 lbs

1 Squat Clean, 255/165 lbs

1 Squat Clean, 265/175 lbs

Option 3: Scaled

1 Squat Clean, 155/105 lbs

1 Squat Clean, 185/125 lbs

1 Squat Clean, 205/145 lbs

1 Squat Clean, 215/150 lbs

1 Squat Clean, 225/155 lbs

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Accessory Work

3 Rounds for Quality

10 Seated Dumbbell Strict Press, pick load

10 Close Grip Push-ups

L 100 ft/R 100 ft Single Arm Overhead Carry, pick load

Close Grip Push-ups- assisted if needed

Single Arm Overhead Carry- kettlebell or dumbbell, stay unbroken

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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