Athletes Camp WOD: September 10, 2021
- Optimum Athletics
- Sep 9, 2021
- 2 min read
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
3 x 45s ON / 15s OFF
1st Machine of Choice
2nd Burpee to Target
3rd Lateral Line Hops
2 Rounds
8 Strict Press
8 Front Squat
8 Muscle Cleans
Weightlifting
Week 1
I. Ever 90 secs x 5 sets: Tall Jerk
5 x 3 reps
Stay light and focus on technique. This drill will help you focus on quick foot drive and lockout under the bar.
II. Every 3 mins x 5 sets: Hang Cleans + Pause Split Jerk
1 x 3 + 1 @ 65%
2 x 3 + 1 @ 70%
2 x 2 + 1 @ 75%
Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.
III. 2 mins ON / 2 mins OFF
RX
1st Max Effort Front Squat 155 / 105 lbs
2nd Max Effort Front Squat 185 / 125 lbs
3rd Max Effort Front Squat 205 / 145 lbs
4th Max Effort Front Squat 225 / 155 lbs
Scaled
1st Max Effort Front Squat 135 / 95 lbs
2nd Max Effort Front Squat 155 / 105 lbs
3rd Max Effort Front Squat 185 / 125 lbs
4th Max Effort Front Squat 205 / 145 lbs
Goal:
This does not need to be unbroken and you should create a plan beforehand that will help you reach max reps at each barbell.
WOD
EMOM 24
1st 16 Wallball Shots
2nd 14 / 12 Push Ups
3rd 1 set DT (12 Deadlift + 9 Hang Power Clean + 6 Shoulder to Overhead)
4th Rest
RX 20 / 14 lbs (WB), 135 / 95 lbs (DT)
Scaled 20 / 14 lbs (WB), 115 / 75 lbs (DT)
Goal: Completion with no mid EMOM scaling.
The wall balls need to stay unbroken as long as possible. Be smart on how you break up your push-ups and the round of DT. I would like to see you push yourself on the DT round and work for unbroken sets as you have a rest min up next.
Gymnastics Conditioning
4 Rounds each for Time
375 / 300m Row
Alternative 15 / 10 cal Bike
6 / 4 Ring Muscle Ups
Alternative 8 Chest to Bars
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