Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 9
I. EMOM 8
Muscle Clean + Push Press + Split Jerk
3 x 2 + 2 + 2
5 x 2 + 1 + 2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Goal:
This should simply be a warm-up to get you prepared for the next part
II. 5 sets - Rest as needed: Clean and Jerk
2 x 2 reps @ 85%
1 x 2 reps @ 85%+
Rest as needed on this piece, it will be a grinder of a session with the higher percentages so take whatever time you may need.
III. Every 3 mins x 4 sets: Front Squats
1 x 3 reps @ 65 - 70%
2 x 3 reps @ 70%
1 x 3 reps @ 70 - 75%
% based on 1 RM Front Squat
WOD
Option 1
For Time
400m Run
16 Alternating Dumbbell Snatches
12 Pull Ups
Alternative 6 Bar Muscle-ups
65 Double Unders
400m Run
65 Double Unders
12 Pull Ups
Alternative 6 Bar Muscle-ups
16 Alternating Dumbbell Snatches
400m Run
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
3 Rounds for Time
18 - 15 - 12
cal Machine
DBs Bench Press
Rest 2:30 mins between each round
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds for Quality
1 min Dead Hang Hold
15 Barbell Bent Over Row
20 Banded Lat Pull Downs
10 Banded Face Pulls
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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