You may notice that a few of the workouts “styles” have changes right now. this is not a part of the HEALTH & FITNESS side of things, but part of exiting the final stages of last years training. In the newest phase of training (new Prep 1, Week 1-5) we will be doing more of these style of workouts, focussing on basics strength, foundational strength, movement quality, and core/structural strength. It is important for your long-term progression and development that w spend time not always working on conditioning, but focusing on strength. This equals better muscular tone, power, weight loss, and performance in the future.
MON June 24/13 – Prep 1, Week 2
WARM-UP Synergy warm-up,
WOD –
A. In 75 sec complete;
– 5-7 push press
– 8-12 DB deadlifts
– Repetitive box jumps for the remainder of 75sec
Every 5 min x 6 rounds
Record – push press load
Progressions – push press – seated DB incline bench press. DB deadlifts – change ROM by adding plated to touch or simply going to the knees. Box jumps – height
WOD Guidance
a. Load the push press in the warm-up and keep for sets across in the workout. The DB deadlifts,m should be done fast and only one end of the DB needs to touch the floor rather than both, keep the back tight and bend the knees slightly throughout (not a stiff-legged DL). In order to get the metabolic response we are looking for the speed of the DL and jumps will have to be quick and they both will need to be unbroken.
TUES June 25/18 – Prep 1, Week 2
WARM-UP Synergy warm-up,
WOD –
A1. Snatch deadlifts off podium (25#-45# plate) 5×3-4 @ 4010 – Every 2min
A2. Weighted sit-ups 5×4-6 @ 3010 – Every 2 min
A3. Pull-up pronated grip negatives @ 5010 5×3-4 – Every 2 min
Record – Snatch loads, Sit-up loads, Pull-up loads
Progressions – Snatch deadlifts – ROM, use plates. Weighted sit-ups – loads. Pull-up negatives – load and bands.
WOD Guidance
– Increase loads on all movements throughout the workout (build throughout) – go heavy as you really need to work hard to get max benefit. Work in partners – partner 1 goes, then partner 2 immediately after changing loads. If a lot of people in class, then start at any station as it will not affect the workout.
a1. Load to a heavy set (can use numbers from last week – slightly higher or the same). This week you will be standing on a 25/35/45# plate which will increase the ROM of the lift. Before using a podium you must ensure you can set your back properly – if not it is not worth using it.
a2. Partner holds feet down or use something to lock feet down if needed. Hold a DB in out stretched hands overhead. If tight in the shoulders hold the dB across the chest to not strain the back/shoulders at the top of sit-up (90 degrees)
a3. Pull-up negatives. This is done by jumping tot he top of the pull-up holding for a split second and then lowering on a 5 sec eccentric count. Do 4 reps at maintaining tempo. You will need a box or something to step off of to get to the top or you can simply jump and kip to the top and lower down under control. This is an excellent method of improving pull-up strength.
WED June 26/19 – Prep 1, Week 2
WARM-UP Synergy warm-up,
WOD
A. In 60sec complete;
– 3-5 Thrusters
– 8-12 T2B
– D-ball slams for the remainder of 60sec
Every 4 min x 6 rounds
Record – Thruster loads. Max reps of d-ball slams
Progressions – Thrusters – load and use back squat (jumping or to toes) if overhead is tight and DB’s if tight in front rack. T2B – straight legged raises, n-ups. D-balls – load.
WOD Guidance –
a. Use a heavy thruster load for sets across. T2B need to be maintained ROM. D-ball slams – the back of the ball crosses the posterior line of the heel and the squat is to full depth in bottom and hips are fully extended at top.
THURS June 27/20 – Prep 1, Week 2
WARM-UP
Synergy warm-up,
WOD
A. 30sec on, 30sec off of the following movements for 30 min;
Record – attendance
Progressions – coaches will discuss.
WOD Guidance –
a. Long and torturous – this is our variation of aerobic base training.
FRI June 28/21 – Prep 1, Week 2
WARM-UP
Synergy warm-up,
WOD
STRONGMAN
A. Rotate through the stations with 30sec of work – every 2 min;
– Tire flips
– HS hold on wall
– moderate/heavy BB Pendlay rows
– Sandbag shouldering
– Heavy farmers walks
3 rounds
Record – attendance
Progressions – tire flips – assist if necessary. HS holds – KB hold overhead while walking. Pendlay rows – B/o DB rows or prone DB rows. Shouldering – load of bag. Farmers walk – loads.
WOD Guidance –
SAT June 29/22 – Prep 1, Week 2
WARM-UP
Synergy warm-up,
WOD
A1. Back squat 5×6-8 @ 3010 – Every 4 min
A2. Pull-ups (mixed grip) 5×6-8 @ 3010 – 10-30sec after a1.
B. AMRAP gym length sprints in 30sec – Every 4 min x 4 rounds
Record – BS load, Pull-up load or bands, total gym lengths completed.
Progressions – BS – DB squats. Pull-ups – ring rows
WOD Guidance –
a1. Work up to a slightly higher load of squats today than last week.
a2. Change grip orientation from last week and focus on quality of movement (3 sec down)
b. Max effort crazy business – an extra round from last week.
SUN June 30/13 – Prep 1, Week 2
WARM-UP
Synergy warm-up,
WOD
A. In 75 sec complete;
– 5-7 press
– 6-8 partner assisted glute-ham raises
– Lateral box jumps for the remainder of 75sec
Every 5 min x 6 rounds
Record – press load
Progressions – press – seated DB incline bench press. GH raises – DB RDL. Lateral box jumps – height.
WOD Guidance
a. Work to a max press and use for sets across. Partner assisted GH raises – a partner will hold down the feet when the other partner kneels and drops by bending only their knees towards the floor (poor description, but coaches will explain) – try to bend solely from the knees and use a push-up as much as needed (no more than needed) to return tot he start of lift. Lateral box jumps -= full extension is not needed, but speed is crucial.
