WODS 19.06 - 23.06

June 20, 2017

Cycle 2 Week 1

 

 

 

 

Monday June 19, 2017

Title: Mobility: Hips

 

A) Hip Warmup: My suggestion would be to set the clock for 10:00 and have people run through as many rounds as they can do. However, when using movement for mobility, conscious effort and attentino is requred. If athletes just go through the motions with poor movement, they will continue to be poor movers.

Here are the four exercises to run through, watch the videos please.

 

10:00 "Amrap" of

Hip Twists 6-8/leg

Hurdle Unders 5/leg

Hip Switches (Scaled) or Hip Switch Through (Rx'd) 5/side

Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat)

B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if people want or there is time left in class.

 

1-2 sets of 2:00/side

 

-----

 

Monday June 19, 2017

Title: Cycle 2- Week 1, Day 1

 

Warmup: Warmup: 5:00 General Dynamic

Mobility: See Corresponding Mobility Video (Hip Mobility)

 

 

A) Strength (20:00ish) :

Intermediate:

A1. Back Squat 4-5 sets of 8 reps (31x1). Rest 1:00 before A2.

-Atleast 3 of these sets should be Difficult!

A2. Plank to Pushup Pressouts 4 sets of 6-8/side. Rest 1:00 before A1.

 

Advanced:

A1. Warmup, then perform 4 sets of 8 reps (30x1).

A2. FLR On Rings 4 sets of :30-45.

 

Notes:

-4 sets of 8 means 4 working sets. If 2 or 3 of these are really warmup sets, you will not be getting enough volume to get stronger!!

-At this rep-range (8), technique should be as perfect as one's mobility allows.

 

B) Metcon: 4 Rounds For Time:

Intermediate:

100m Jog

15 Wallballs M-10', W-9'

100m Jog

10 H.R. Pushups

 

Advanced:

100m Jog

15 Wallballs Rx'd

100m Jog

10 Hspu

Big Cats: 8 Strict Hspu (Athlete ust have at least 10 unbroken strict hspu in a fresh state to perform this version)

 

Cooldown: *See corresponding Mobility Video for Mobility Cooldown

 

Cooldown/Extra Work (time permitting/willing)

Aerobic Conditioning: Cyclical (Jog, Row, Assault Bike)

2:00on/2:00 off x 2-4 @ 80% output (sustainable, mild discomfort, breathy, sweaty, repeatable)

- If done correctly the distance covered (metres, calories, etc.) should be the exact same for each 2:00 round. If it is decreasing, it mains you turned this lactic, and therefore used an inadequate rest period for lactic conditioning.

Ex: Round 1- 495m, Round 2- 493m, Round 3- 496m, Round 4- 497m. (This is aerobic)

 

 

-----

 

Tuesday June 20, 2017

Title: Mobility: T-Spine

 

A) T-Spine Warmup/Movement : 3 Rounds of:

6/side T-spine Twist

6/side T-spine Openers

6/side T-spine Windmills

 

 

 

*Important to keep hips/lumbar locked. If you rotate through hips/lumbar, your T-spine range of motion will not be exposed. Hips stay square, focus on movement only occurring in thoracic spine. Coaches, if you are unsure what Thoracic time is, you shoud. Do some homework.

B) Banded Quadruped T-Spine Twists: 3 sets of 6-8/side

 

Hips must stay square. Focus on only moving in Thoracic Spine, hips should not be moving here.

 

-----

 

Tuesday June 20, 2017

Title: Cycle 2 Week 1, Day 2

 

 

Warmup: Warmup: 5:00 General Dynamic Coaches Choice

Mobility: See Corresponding Mobility Video

 

 

A) Strength:

Intermediate:

A1. Strict Press 4 sets of 8 reps (2111), Rest 1:00 before A2.

A2. Side Plank 4 sets of 5 reps/side. Rest 1:00 before A1.

 

Advanced:

A1. Strict Press 4 sets of 6 reps (2 at top, 2 down, 1 up, 2 at bottom)

A2. Side Plank w/ Leg Raise 4 sets of 6-8/side. Rest 1:00 before A1.

*Do not skip tempo.

 

B) Metcon: 17:00 Amrap :

Intermediate:

17 Cal Row

15 Russian Kb Swings 12-20kg/16-24kg

13 Box Jump w/ Stepdown 20 inch

11 Sdhp 20/35kg

 

Advanced:

17 Calorie Row

15 American Kb Swings 20/24kg

13 Box Jump Over 20/24

11 Sdhp 30/45kg

 

Cooldown: See Corresponding Mobility Cooldown (T-Spine)

 

-----

 

Wednesday June 21, 2017

Title: Hamstring Warmup/Mobility

Status: pending

 

 

A) Warmup Mobility: 3 Rounds

Zercher 6-8/leg

Single Leg Opposite Hand to Toes Touches 8/side

 

*Hips stay square

*Make sure lumbar spine is not rounding

B) (PNF) Hamstring Stretch: *PNF= Proprioceptive Neuromuscular Facilitation

 

2:00/leg OR :15in/:5 out x 6/ leg.

 

 

 

-----

 

Wednesday June 21, 2017

Title: Cycle 2 Week 1, Day 3

 

 

Warmup: Warmup:-5:00 General Dynamic (Coaches Choice)

Mobility: See corresponding Mobility (Hamstring)

 

 

A) Strength:

Intermediate:

A1. Romian Deadlift 4 sets of 8 reps (3111). Rest 1:00 before A2.

A2. Bird Dogs 4 sets of 6-8/leg. Rest 1:00 before A1.

 

Advanced:

A1. Single Leg Double Kettlebell Deadlift 4 sets of 6-8 reps/leg. Rest 1:00 before A2.

A2. Ghd Situps 4 sets of 8-12 reps unbroken. Rest 1:00 before A2.

 

 

 

*Rest periods are minimums

 

B) Conditioning- 3:00on/3:00 off x 4 @ 80% output :

Intermediate:

10 Thrusters @ 25/40kg

20 Du's or 40 Singles

10 Sh to Oh

10 Walking Lunge/Leg

 

Advanced:

10 Thrusters 30/45kg

20 Unbroken Du's ( 2 Burpee Penalty/ screw up)

10 Push Press 30/45kg

10 Walking Lunge/leg Bodyweight

 

Cooldown: *See Corresponding Hip Mobility

 

Extra Work/Cooldown: Tabata Pushups (NO WORM PUSHUPS ALLOWED) ;)

 

 

-----

 

Thursday June 22, 2017

Title: Pec/Lat Warmup

 

 

 

A) 3-4 Rounds: :30/side Banded Tri/Lat Stretch

:30/side Banded Lunge Lat Stretch

:30/side Floor Pectoral Drill

 

-----

 

Thursday June 22, 2017

Title: Cycle 2 Week 1 Day 4

 

 

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility: See Correpsonding Mobility: Pec/Lat

 

 

A) Strength: :

 

Intermediate:

A. Every 2:00 for 8:00- 1-2 Rope Climbs or Scaled Rope Climbs

B. 8:00 Emom of: 3-5 Unbroken Pullups (No Bands) or 5 Supine Row on Barbell

 

 

Advanced:

A. 8:00 Empom of: 3-5 Unbroken C2b Pullups (Perfect, efficient, technique)

B. Every 2:00 for 8:00 of: 1-2 Rope Climbs/Legless

 

 

 

B) Metcon: 3 Rounds for Time: 1 Round Consists of:

 

Intermedaite:

400m Jog

20 Burpees

100m Farmer Carry 16-24/24-32kg

 

Advanced:

400m Jog

20 Burpees

100m Farmer Carry 24/40kgs

 

 

Cooldown: Cooldown/Extra Work:

 

Beginner:

3 sets of 6-8 Leg Lowering Abs

 

Intermediate:

Accumulate 20 T2Rings Strict or 30 T2Rings Kipping

 

Advanced:

Accumulate 30 T2b (Strict)

 

-----

 

Friday June 23, 2017

Title: Cycle 2 Week 1, Day 4

 

 

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice) (Jerk warmup/instruction)

Mobility: See Corresponding Mobility Video (Ankles) 

 

 

 

A) Strength:

Intermediate:

A. Every :90 for 8 sets perform the following:

2-3 Hang Power Clean & Jerk  (can reset each rep if mobility makes bringing it down hard)

- Build in weight but stick to perfect technique ranger 70-80%

 

Advanced:

A. Every :90 for 8 sets perform the following :

3 Power Clean and Jerks (Quick reset singles)

-Build in weight, but focus on staying at weights which allow you to have perfect technique.

B) Metcon: 13:00 Amrap of... :

Intermediate:

20m Bear Crawl

5 Npubbj 20 inch

10 Deadlift @ 45/60kg

5 Single Arm Kb Push Press/Arm 12-16/16-20kg

 

Advanced:

20m Bear Crawl

5 Npubbj 20/24 inch

10 Deadlift @ 60/80kg

5 Single Arm Kb Push Press/Arm 20/24kg

 

Cooldown: Foam Roll/Freestyle Stretch

 

-----

 

Friday June 23, 2017

Title: Ankle Mobility

 

 

 

A) Dorsiflexion Mobilization : 1:00/side Kb Ankle Dorsiflexion  x 1-2 sets

 

OR

 

2-4:00 Double Leg Weighted Dorsiflexion

 

*On both of these exercises heels must stay down*

 

 

 

-----

 

Title: Oly Day (Snatch Focus)

 

Warmup: Warmup: Burgener

Mobility: Coaches Choice

 

 

A) Hang Muscle Snatch Toe Balance: 5 sets of 3 reps.

This is technique work. Bar path work. Straight up my friends (the bar I mean) ;)

B) Complex: Every 2:00 for 20:00 Perform....

 

Snatch High Pull + Power Snatch + Hang Squat Snatch w/ 2-3 second pause in landing.

 

Nothing over 75%,

 

Technique, improve your game.

C) Overhead Squat : 5 sets of 3, nothing over 75%. Perfect your form and technique.

D) Snatch Grip Deadlift: Build to heavy 3 in 5 sets.

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

July 29, 2017

June 25, 2017

June 20, 2017

May 29, 2017

May 22, 2017

April 21, 2017

Please reload

Archive