Athletes Camp WOD: September 24, 2021
- Optimum Athletics
- Sep 23, 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 3
I. Every 3 mins x 5 sets: Jerk Balance + 3 Tall Jerk
5 x 5 + 3 reps
Use the heaviest weight you can for each set.
The jerk balance is very similar to a snatch balance where we will predominantly focus on our front foot movement and working to gain ground during the split jerk. Stay light and focus on technique here.
Perform Tall Jerk: Press bar to forehead height + Tip Toe + Land
II. Every 3 mins x 5 sets: Hang Cleans + Pause Split Jerk
1 x 2 + 2 @ 70%
2 x 2 + 2 @ 75%
1 x 2 + 1 @ 80%
1 x 2 + 1 @ 80 - 85%
% based on 1RM Clean and Jerk
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. Every 3 mins x 6 sets: Pause Front Squat + Front Squat
3 x 1 + 4 reps @ 70%
1 x 1 + 4 reps @ 70 - 75%
2 x 1 + 4 reps @ 80 - 85 %
Pause Front Squat = 3 secs
% based on 1RM Front Squat
WOD
3 Rounds
3 Bar Muscle-ups or Chest to Bars
12 Snatches
10 Abmat Sit Ups
Rest 3 mins
2 Rounds
6 Bar Muscle-ups or Chest to Bars
24 Snatches
20 Abmat Sit Ups
Rest 3 mins
1 Round
9 Bar Muscle-ups or Chest to Bars
36 Snatches
30 Abmat Sit Ups
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds For Quality
10 L/10 R Single Leg Box Step Downs, 24/20 in
20 Alternating Pistols
max effort Wall Sit
Rest 2-3 mins between rounds.
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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