The Bridge City Beat Down…it is coming soon. Not too far away is the biggest event of the year. The biggest event in Canada and the best event in Canada – lets do it.
MON August 26/13 – Prep 2, Week 6
WARM-UP
20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings.
10 stiff legged deadlifts with empty bar, 10 deadlifts with empty bar, build deadlift loads with 4 reps (5-6 warm-up sets).
WOD –
A. In 30 sec complete;
– 2-4 deadlift
– Sledge hammer swings for the remainder of 30sec
Every 3 min x 8 rounds
Record – deadlift load
WOD Guidance
a. Every round build the deadlifts and work to a max effort set on round 8.
TUES August 27/13 – Prep 2, Week 6
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings.
run 100m, 8 KBS x 3 @ 80% max effort, then 150m run + 15 KBS (one round)
WOD –
BCBD Event #1 – Run/KBS
A. In partners complete;
– Partner 1 – 15 16/24kg KBS and 150m run
– Partner 2 – 15 16/24kg KBS and 150m run
Repeat as many times as possible in 10 minutes
Record – time
WOD Guidance
a. If doing individual, than by all means do the individual workout, otherwise work as a team. Choose a KB that you can do unbroken. Line up on the street and watch for traffic.
WED August 28/13 – Prep 2, Week 6
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings
Back squats – 10 empty bar, 10 at 55 or 65# on bar followed by a slow build of 5-6 sets of 8 to working set.
WOD
A. In 90sec complete;
– 6-8 squats
– 10-15 DB push press
– Rope undulations for the remainder of 90sec
Every 6 min x 5 rounds
Record – BS loads
WOD Guidance –
a. build squats in warm-up and then use for sets across in workout. DB push press needs to be unbroken and rope undulations need to be max effort.
THURS August 29/13 – Prep 2, Week 6
WARM-UP 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings
Complete 3 small rounds (in any order of all exercises) for 2-5 reps at each station.
WOD
BCBD Event #2 – strong man workout
A. Complete the following;
– 60sec Tire Flips
– 60sec Rest
– 60sec Bar Muscle-ups or pull-ups
– 60sec Rest
– 60sec 125/225# Axle bench press
– 60sec Rest
– 60sec 125/185# Axle clean and jerk
– 60sec Rest
– 90sec D-ball slams
For reps
Record – attendance
WOD Guidance –
FRI August 30/13 – Prep 2, Week 6
WARM-UP 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings
Coaches will lead through an extensive warm-up of movements as a group with an empty bar, light load bar, and moderate load bar – do 3 rounds at each load (9 warm-up rounds) before starting the ladder.
WOD
BCBD wod#6 – DL/Hang Clean/Thruster
– Move from station to station every 60sec (50sec to lift and 10 sec to move to next station)
Beasts;
females – #95-105-115-125-135-145-155-165-175-185
males – #150-165-180-195-210-225-240-255-270-285
Brutes;
females – #75-85-95-105-115-125-135-145-155-165
males – #100-115-130-145-160-175-190-205-220-235
Record – Complex load.
WOD Guidance –
SAT August 31/13 – Prep 2, Week 6
WARM-UP – PVC – 30 pass throughs, 30 good mornings, 20 behind the neck presses, 15 OHS, Gym length OHS bottom position jumps. Snatch progressions with BB for 10 minutes to solidify tech and then light Snatch work for tech – build to loads in 15-20 after that.
WOD
BCBD wod #3 – Snatch and T2B/Box Jumps
– I know not everyone can be here today, so I want to let you know that next week before the com – if you want to test any of the workouts and you are a competitor – feel free to do so.
A. Max Snatch –
– Warm-up and build to a heavy load in 15-20 minutes and then we will set the clock to 4 minutes and strip bars to mimic the actual weekend competition. You will need to load your own bar, do your snatches and unload your own bar as well.
B. AMRAP in 4 minutes of;
– 5 T2B
– 5 18/24″ Box jumps
Record – Snatch loads, reps on B.
WOD Guidance
a. Again warm-up and load bar as if you were in the warm-up area. Then set the clock for 4 minutes and complete the workout – you will need to know your numbers and not attempt any more than 2-4 reps in 4 minutes. Best successful load will be scored – review the standards on lift before coming.
b. T2B and box jumps – use standards that are needed for the competition (heels above hips or full for T2B and full foot on box for box jumps)
SUN September 01/13 – Prep 2, Week 6
WARM-UP –
WOD
A. BCBD comp wod#4 – 60/100 chipper
A. 60/100 Shoulder to Overhead @ prescribed loads, 2 Gym length Walking OH plate lunges, 60/100 Power cleans at prescribed loads, bear crawl 2 gym lengths
For time
Record – time
WOD Guidance
Watch videos and read explanation on link before attending class.
