Athletes Camp WOD: June 28, 2021
- Optimum Athletics
- Jun 27, 2021
- 2 min read
Warm Up
3 Rounds for Quality
1:30 Jog
10 Inchworm + Push-ups
8 L/8 R Kettlebell Cossack Squats- light
10 Snatch Grip Press
10 Snatch Grip Push Press
10 Overhead Squats
Session 1
Weightlifting
Week 4
I. Every 3 mins x 6 sets: Block Squat Snatch
2 x 3 reps @ 65%
3 x 3 reps @ 70%
1 x 3 reps @ 75%
% based on 1RM Hang Snatch
II. Every 3 mins x 4 sets: Deficit Snatch Pull
1 x 3 reps @ 90%
3 x 3 reps @ 95%
% based on 1RM Snatch
Stand on a 2 inch plate. Sets are not touch and go, reset between. Use straps if you have them.
III. Every 3 mins x 5 sets: Pause Back Squat + Back Squat
2 x 2 + 2 @ 65%
1 x 1 + 2 @ 70%
2 x 1 + 2 @ 75%
% based on 1RM Back Squat
Pause back squats are with a 2 sec pause in the bottom.
Conditioning A
3 Rounds for Time
30 GHD Sit Ups
Alternative 50 Sit Ups
25 Kipping Handstand Push Ups
30 Alternating Pistol Squats
Alternative Leg Behind Pistol Squats
Rest 3 mins bet. sets
Conditioning B
5 Rounds For Time
15 cal Air Bike
10 cal Air Bike
6 Alt. DB Clean & Jerk
5 cal Air Bike
6 Alt. DB Clean & Jerk
Rest 3 mins between each round.
Machine Alternatives
cal Row or Ski
30 - 20 - 10 Jumping Forward Lunges
30 - 20 - 10 Box Jump Overs
60 - 40 - 30 Double Unders
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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