Athletes Camp WOD: September 14, 2021
- Optimum Athletics
- Sep 13, 2021
- 2 min read
Warm Up
Leg Swings
Wall Lat Stretch
10 Samson Lunges
30 sec Half Front Split (L)
30 sec Half Front Split (R)
10 Fire Hydrants
Wrist Prep
10 Disclocates & Pass Throughs
3 Rounds for Quality
45 sec Machine of Choice
10 Empty Bar Push Press
100ft. Overhead Barbell Carry
50 ft. Walking Leg Kicks
Weightlifting
Week 2
I. Every 2 - 3 mins x 5 sets: Block Power Snatch
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. Every 3 mins x 5 sets: High Hang Snatch + Hang Snatch
1 x 3 + 6 @ 75%
1 x 3 + 6 @ 80%
1 x 3 + 6 @ 80 - 82%
1 x 2 + 4 @ 85%
1 x 2 + 4 @ 85 - 87%
High hang snatches should be with a tall chest while maximizing leg drive and fast turnover. Hang snatches with a 2 sec pause in the catch.
III. 4 Rounds for Quality
8 Barbell Good morning
Alternative Tempo Banded Good Mornings
pick load
Athlete choice on load. Use set 1 as a warm-up and for the follow 3 working sets stay at the same load.
Conditioning
4 Rounds For Time
400m Run
Alternative 20 / 16 cal on Machine
20 DBs Power Cleans
20 Box Jump Overs
10 DBs Devil Press
Rest 2 minutes between each round
RX 35 / 25 lbs
Scaled 35 / 25 lbs; 7 reps on Devil Press
Gymnastics Conditioning
EMOM 12
1st 12 Ring Dips (assisted if needed)
2nd 4 Ring Muscle Ups
Alternative 10 - 12 Feet Elevated Ring Rows
3rd 30 secs Parallette L-Sit Hold
Alternative Hollow Hold
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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