Athletes Camp WOD: September 22, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

Week 3

I. Every 3 minutes x 5 sets: Push Press

5 x 5 reps @ 72 - 75%

% based on 1 RM Push Press

II. Barbell Conditioning

For Time

75 Hang Power Snatch

Complete as:

30secs ON / 30secs Rest

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Goal:

Big unbroken sets! Work on the most efficient way to cycle the barbell while saving your grip and heart rate.

III. 3 sets

10 Back Rack Deficit Reverse Lunges (R)

10 Back Rack Deficit Reverse Lunges (L)

Rest 2 mins between sets

Deficit is a 3 inch plate. Complete 10 reps all on one leg before starting the other.

Add weight from last week but you still should not be in danger of failing.

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Gymnastics Skill Work

5 Rounds for Quality

Option 1

3 False Grip Ring Pulls

3/2 Ring Muscle Ups

5/3 Ring Dips

(break complex if needed)

Option 2

3 Strict Pull-ups (assisted if needed)

5 Feet Elevated False Grip Inverted Ring Rows

5 Assisted Strict Ring Dips

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Accessory Work

3 Rounds for Quality

15 Banded Face Pull Aparts

15 Banded Lat Pull Downs

Alternative Dumbbell Lat Pulldown

10 Dumbbell Reverse Flies, pick load