Athletes Camp WOD: September 17, 2021
- Optimum Athletics
- Sep 16, 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
EMOM 12
1st 40 Double Unders
2nd 45 sec Machine
3rd 15 Push Ups
4th 20 Air Squats
Weightlifting
Week 2
I. Ever 90 secs x 5 sets: Tall Jerk
5 x 1+1+1 reps
Complete 1 rep of each variation in the video for each set.
Rep 1: Bar on the shoulder + Land
Rep 2: Press bar to forehead height + Land
Rep 3: Press bar to forehead height + Tip Toe + Land
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 2 + 2 @ 65%
2 x 2 + 2 @ 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.
Same percentages as last week. Looking for solid technique improvements on the jerk for this piece.
III. Squats
A. In 12 minutes, build to a 5 rep max for the day
Only include the heaviest 5 rep, do not include sets prior to it.
Rest 6 minutes
B. For Time
25 reps @ 75% of Part A Score
WOD
5 x AMRAP 3 / Rest 1:30
15 / 12 cals on any machine
10 Overhead Squats
Max reps Toes to bar remaining time
Alternative Knee raises or Toes to DBs
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Gymnastics Conditioning
3 Rounds each for Time
18 Dumbbell Bench Press
8 Bar Muscle-ups
Alternative 10 Chest to Bars
12 Dumbbell Bench Press
4 Bar Muscle-ups
Alternative 5 Chest to Bars
Rest 3 minutes bet. each round
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
3 Rounds For Quality
45 secs max distance Farmers Carry, pick load
30 secs Deadlift Hold
40 Alternating DB Calf Raises
RX 155 / 105 lbs
Scaled Pick load on both farmers carry and deadlift 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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