MON July 01/13 – Prep 1, Week 3
WARM-UP Synergy warm-up,
WOD –
A1. Snatch deadlifts plus shrug 5 x 3-4 @ 40X0 – Every 2 min
A2. TGU sit-ups 5×4/side- @ 3010 – Every 2 min
A3. Pull-up supinated grip @ 3010 5×5-7 – Every 2 min
Record – snatch DL loads, TGU sit-up loads
Progressions – Snatch deadlift – deadlift, ROm with blocks. TGU sit-up – loads. Pull-ups – ring rows
WOD Guidance
a. Snatch deadlifts are doen witha small shrug at the top of the lift to increase the complexity of the movement – load heavy. TGU sit-ups are simply the first portion of a TGU (from ground with arm extended to sitting on rear – reminder this is not a straight sit-up as much as it is a twist and push off the ground). Pull-ups – control the full eccentric not just a portion of it.
TUES July 02/18 – Prep 1, Week 3
WARM-UP Synergy warm-up,
WOD –
A. In 60sec complete;
-3-5 front squats
– 8-12 T2B
– Lateral box jumps for the remiander of 60sec
Every 4 min x 7 rounds
Record – front squat loads, best lateral box jump number
Progressions – front squats – arms extended front squats. T2B – v-snaps of sit-ups. Lateral box jumps – hurdle hops.
WOD Guidance
a. Load front squats fo sets across and only complete perfect reps, break sets when needed. T2B need to be unbroken and if scaling to straight legged raises the base of the heel must travel higher than the hips. Lateral box jumps ar more importnat that they are fast than high.
WED July 03/19 – Prep 1, Week 3
WARM-UP Synergy warm-up,
WOD
A. 30sec on, 30 sec off of the following for 30 min;
– 65/95# back squats
– 24-30″ box jumps
– 25/40# DB press
– Empty bar push press
– 95/135# sumo deadlifts
– 16/24kg KBS
– 30/45# DB bench press
– Push-ups
– Row sprint
– DU’s
Record – attendance
Progressions – coaches will guide you through.
WOD Guidance –
get ready to sweat.
THURS July 04/20 – Prep 1, Week 3
WARM-UP
Synergy warm-up,
WOD
STRONGMAN
A. Rotate through the stations with 30sec of work – every 2 min;
– Tire flips
– Heavy KB front rack walks
– Axel push press @ heavy load
– Backward sled pulls at heavy loads
– High box jumps
3 rounds
Record – attendance
Progressions – tire flips – assisted. KB front rack walk – loads. Axle push press – loads or DB push press. Sled pulls – loads. Box jumps – height
WOD Guidance –
a. All scaled by loads and height of implement. Simple scaling, but just requires a lot fo room and a lot of equipment.
FRI July 05/21 – Prep 1, Week 3
WARM-UP
Synergy warm-up,
Coaches will be discussing THIS tomorrow
WOD
A1. Back Squats 5 x 6-8 @ 3010 – Every 4 min
A2. Pull-ups (supinated) 5-6-8 @ 3010 – 10-30 sec after a1.
B. AMRAP D-ball slams in 30sec – Every 4 min x 4 rounds
Record – BS loads, pull-ups loads/band. D-balls – best round
Progressions -Loads for all.
WOD Guidance –
SAT July 06/22 – Prep 1, Week 3
CLASS CANCELED DUE TO POWERLIFTING SEMINARS
SUN July 07/13 – Prep 1, Week 3
WARM-UP
Synergy warm-up,
WOD
A1. Snatch pulls 5 x 4 – Every 2 min
A2. Weighted sit-ups 5×6/side- @ 3010 – Every 2 min
A3. Pull-ups with mixed grip @ 3010 5×6-8 – Every 2 min
Record – snatch DL loads, weighted sit-up loads
Progressions – Snatch deadlift – deadlift + shrug, ROM with blocks. weighted sit-up – loads. Pull-ups – ring rows
WOD Guidance
a1. Snatch pulls – these need to be explosive if not then scale to deadlift plus shrug to get increase loads.
a2. weights – go heavy, but do not swing the DB forward as you rise.
a3. pull-ups controlled and full ROM throughout.
