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Athletes Camp WOD: September 13, 2021

Writer's picture: Optimum AthleticsOptimum Athletics

Updated: Sep 14, 2021

Warm Up

10 Spider Lunges

10 Fire Hydrants

10 Dislocated and Pass Throughs


3 Rounds for Quality

200m Jog

10 L/10 R Single Arm Kettlebell Snatches- light load

10 Kettlebell Goblet Squats

10 Cossack Squats



 

Weightlifting

Week 2

I. Every 2 - 3 mins x 5 sets: Block Power Clean

2 x 3 reps @ 55%

1 x 3 reps @ 60%

2 x 2 reps @ 60 - 65%


Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.


II. Barbell Conditioning: Power Clean and Jerk


5 sets x 45s Max Reps / 1 min Rest

RX Scaled

Set 1 @ 135 / 95 lbs Set 1 @ 95 / 65 lns

Set 2 @ 155 / 105 lbs Set 2 @ 115 / 75 lbs

Set 3 @ 185 / 125 lbs Set 3 @ 135 / 95 lbs

Set 4 @ 205 / 145 lbs Set 4 @ 155 / 105 lbs

Set 5 @ 225 / 155 lbs Set 5 @ 185 / 125 lbs


III. Squats

A. Every 2 - 3 mins x 4 sets: Front Squat

2 x 3 reps @ 80%

2 x 3 reps @ 82%


% based on 1RM Front Squat


Rest 5 minutes


B Every 1:30 mins x 6 sets: Back Squat

1 x 8 reps @ 70%

1 x 8 reps @ 75%

2 x 8 reps @ 80%


% based on 1RM Back Squat


 

Conditioning

For Time

100 / 80 Double Unders

40 Kipping Handstand Push-ups

Alternative Regular Push Ups

50 Single Arm Hang Clean and Jerk

40 Pull-ups

1000 / 800m Ski or Row

Alternatives

800m Run

50 / 35 cal Bike


RX 50 / 35 lbs

Scaled 35 / 25 lbs


 

(Optional)

Every 2:30 minutes for 7 sets

RX

30 / 22 calories on any machine


Scaled

20 / 16 calories on any machine


 

Accessory Work

3 Rounds for Quality

30 secs L-Sit Hold

Alternative Plank Hold


Complete for Quality


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