WODS 26.06-01.07

June 25, 2017

 

 

 

 

 

 

 

 

Monday June 26, 2017

Title: Cycle 2 Week 2 Day 1

 

Warmup: Warmup: 5:00 General Dynamic

Mobility: See "Hip Mobility"

 

 

A) Strength: Every :90 for 10 sets perform:

 

 

Scaled:

even: 1 Snatch Balance + 2 Overhead Squats 

odd: 3 High Hang Power Snatch 

 

Rx'd:

even: 3 Snatch Balance 

odd: 3 High Hang Squat Snatch 

Technique focus here today, stick at weights which allow you to have perfect technique. 

-Chest DOES NOT dip forward if this is done correctly. Focus is on the generating power by closing the hip aggressively and dropping fast. 

 

B) Metcon: 5 Rounds (Rest equal to work) Aerobic= 80% output :

Scaled:

7 Npubbj 20 inch 

14 Russian Kb Swings 16-20/20-24kg

21 Calorie Row

Rest (Equal to work) 

 

Rx'd:

8 Npubbj 20/24 inch 

16 American Kb Swings 20/24kg

24 Calorie Row 

Rest (equal to work) 

 

Cooldown: See "Hip Mobility"

 

Core Cooldown (Optional):

Scaled: 3 x :40 Front Plank in Pushup Positiong (weight if possible) 

Rx'd: 3 x :40 Front Leaning Rest on Rings

 

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Monday June 26, 2017

 

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

 

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Tuesday June 27, 2017

 

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. 

 

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Tuesday June 27, 2017

 

Warmup: Warmup: 5:00 General Dynamic

Mobility: See "T-spine Mobility" 

 

Include some hip work as well in warmup. 

 

 

A) Strength:: Scaled:

A1. Front Squat 4 sets of 8 reps (2111).

A2. Kipping Practise (1-2:00 ish) 

 

Rx'd:

A1. Front Squat 4 sets of 6-8 reps (20x1).

A2. Kipping/Butterfly Practise (1-2:00 ish) 

 

B) Metcon- 15:00 Ladder @ 80% output : Scaled:

5 Thrusters @ 25-30/40-45kg

5 Pullups

60m Shuttle Run

*Add 1 rep/movement/round and 20m/round on the shuttle run 

 

Rx'd:

5 Thrusters @ 30-40/45-55kg

5 C2b Pullups

60m Shuttle Run

*Add 1 rep/movement/round and 20m/round on the shuttle run 

 

 

 

Cooldown: Cooldown: Accumulate 3-5:00 in the Squat Test 

 

 

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Wednesday June 28, 2017

Title: Cycle 2 Week 2 Day 3

 

 

Warmup: Warmup- 5:00 General Dynamic

Mobility: See "Pec/Lat Mobility" 

 

 

A) Strength- Every 2:00 for 12:00: Scaled:

3 Rebounding Squat Jumps 

+

5 Push Press

 

Rx'd:

3 Tuck Jumps

+

5 Push Press 

 

 

Jumps- This is here for a CNS prime to get the hips going before we hit the push press. Focus on good hip pop. 

B) Metcon- 3:00on/2:00 off x 3 @ 80% output + increasing effort : Goal here is to have your last round the fastest. 

 

Scaled:

10 H.R. Pushups 

5 T2b

10m Bear Crawl 

10m Walking Lunge holding 15/20kg Plate in front 

 

Rx'd: 

10 Hspu

2 Rope Climbs

10m Bear Crawl 

10m Walking Lunge w/ 15/20kg plate OH

 

 

*Note bear crawl position. Shins stay parallel to ground. 

 

 

 

Cooldown: Cooldown (Optional):

Scaled: 3 x 12 Supermans

Rx'd: 3 x 12 Ghd Hip Ext. 

 

 

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Wednesday June 28, 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

 

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Thursday June 29, 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. 

 

 

 

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Thursday June 29, 2017

 

 

Warmup: Warmup- 5:00 General Dynamic

Mobility: See "Hamstring Mobility"

 

 

 

A) Strength:: Scaled:

A1. Deadlift 4 sets of 8 reps (not touch n go) 

A2. Plank to Pushup Pressouts 10 reps 

 

Rx'd:

A1. Deadlift 4 sets of 6-8 reps (not touch n go)

A2. Plank to Pushup Pressouts 12 reps 

B) Conditioning- For Time: Scaled:

1000/1250m Row

40 Du's or 60 Singles

30 Sdhp 25/40kg

20 Burpees

10 Sh to Oh- same bar

 

Rx'd:

1250/1500m Row 

40 Du's

30 Sdhp 30/45kg

20 Burpees Over Bar

10 Sh to Oh - same bar

 

*Will need to stagger starts to accomodate rowers, have your firebreathers (fast rowers) start first. 

 

Cooldown: Foam Roll or PNF Hamstrings 2:00/Leg x 1-2 rounds 

 

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Friday June 30, 2017

 

 

Warmup: Warmup- 5:00 General Dynamic

Mobility- See "T-spine Mobility"

 

 

A) Strength: Scaled:

A. 5 sets of 2 Rope Climbs/Scaled Rope Climbs

B. 4 sets of 8/arm Bent Over Kb/Db Row

 

Rx'd:

A. 4 sets of 2 Rope Climbs or Scaled Rope Climbs

B. 4 sets of 8/arm Bent Over KB/Db Row

 

 

*Big Cats:

A. 4 sets of 2 Legless Rope Climbs

B) Metcon- 16:00 Amrap @ 80% output : Scaled:

200m Jog

10 Hang Cleans @ 30/45kg

:30 Front Plank

 

 

Rx'd:

200m Jog

10 Hang Cleans @ up to 40-45/55-60kg

:30 FLR

 

Cooldown: Cooldown: 

2-3 Rounds of Core Circuit OH Resistance

 

1 Round= (Holding band over chest the entire round) 

 

10 Leg Lowers

10 Froggies

10 Scissors

10 Jackhammers

 

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Friday June 30, 2017

 

 

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. 

 

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Title: Oly Day

 

Warmup: 5-10:00 General Dynamic

 

Include:

3 sets of :30/arm Banded Tri/Lat Stretch

3 sets of :30/arm Floor Pec Drilla

3 sets of 8 reps/side Quadruped Banded T-spine Twists

3 sets of 10 H.R. Pushups or 3-5 Strict Hspu

 

 

A) Jerk Balance : Every 1:00 for 5:00 perform:

3 Jerk Balance

 

Girls stay at/under 30kg

Guys stay at/under 45kg

B) Split Jerk: Every 2:00 for 20:00 perform:

2 Split Jerk @ 70-75% of 1 rm

 

Technique focus, make these perfect

 

C) Jerk Dip w/ Pause: 5 sets of 3 reps w/ 3 second pause in bottom of dip. 

 

This should be done as an "overload" meaning you are practising supporting the weight SOLIDLY in a good dip position with more weight than you can actually Jerk. 

 

Watch that elbows are not dipping foward and knees are not just caving in. Engage the hips, and you should feel a lot of core work here. 

 

 

D) Press from Split Pos. : Build to heavy 5 in 5 sets. 

 

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