Back Squats -8×2 *Work up to a heavy double
Strict Press
8×4 @ 75% of 1RM (performed as singles)
3×8 @ 65% of 1RM (Touch and go allowed)
*Use the same weight as last week.
Wednesday Jun 5th, 2019
June 5, 2019 / By j0ssy
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Tuesday Jun 4th, 2019
June 4, 2019 / By j0ssy
WOD
EVERY 2:00 FOR 40:00
-0:00-2:00: run 400 meters
-2:00-4:00: 30 burpees
-4:00-6:00: 450/375m row
-6:00-8:00: 20 box step ups + 15 v-ups
-repeat cycle 4 times
Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a smooth and deliberate pace on the 1st round. Dumbbells optional on step-ups.
Stay hollow in the V-ups, Scale down to hollow tuck ups or hollow rocks
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Monday Jun 3rd, 2019
June 3, 2019 / By j0ssy
WOD = Deadlift 5-5-3-3-3-1-1-1-1 reps
Test 1RM
Rest as needed between sets, but be sure to keep warm (even if it means putting on and off layers) and don’t rest longer than 3 min. Advanced lifters may need the full 3 minutes between heavy singles.
Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.
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Sunday Jun 2nd, 2019
June 2, 2019 / By j0ssy
WOD 1 = GB side lever preparatory element 4
5R
-10 GHD arch up*
-30 s each side Standing Weighted Oblique Stretch**
Keep movements smooth. It is fine if they are slow
WOD 2 =
Snatch Squat Press
(Demo https://www.youtube.com/watch?v=ubcmirSQoKI ) –
6 sets of 2 reps by feel
-any sets with the bar count as sets; stick with bar only if needed, even just PVC
-elevate heels as needed and use progression through sets/weeks
-find “relaxed,” quality overhead position and hold 3 seconds/rep
-Overhead med ball stretch (Demo https://www.youtube.com/watch?v=V97Z9YPUn3Q ) before each set (ENSURE elbows are locked; use banded elbows as needed; hold 30 seconds once in position)
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Friday May 31st, 2019
May 31, 2019 / By j0ssy
WOD = 3 RFT
-5 squat clean and jerk at 75% 1RM
-5 muscle ups (ring or bar)
-100m prowler push*
-rest 2 min
*Loads will vary depending on the surface. Use a load that allows for a hard sprint effort.
2:00 Rest between rounds. Include the rest time in total time.
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