MON November 25/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Back squats 1×10, 1×8, 1×6, 1×4, 4×4
B. Prowler pushes 8-10 x 2 gym lengths (low/high) – rest as needed, building loads
Record -back squat loads and prowler loads
WOD Guidance
a. 4×4 are sets across, all others are building to that load (warm-up sets)
b. Keep loading the prowler heavier and heavier – the limiting factor is the low bar pushes.
TUES November 26/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Deadlift 1×8, 1×6, 1×5, 1×4, 4×3 – rest as needed
B. Gym length sprints – 30sec on – Every 3 minutes x 4 rounds
Record – deadlift loada
WOD Guidance
a. Deadlift – warm-up sets are 8,6,5,4 and sets across are done at 4×3’s.
b. Max effort – HIIT sprint intervlas.
WED November 27/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A1. AMRAP in 5 minutes of;
– 5 pull-ups
– 10 push-ups
– 15 squats
Rest 5 minutes
A2. AMRAP in 5 minutes of;
– Row for distance
Rest 5 minutes
2 rounds
Record – rep in a1 and meters in a2.
WOD Guidance
a1+2. pace for max effort reps or meters. this is an interesting one.
THURS November 28/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Front squats 1×10, 1×8, 1×6, 1×4, 4×4 – sets across
B. Complete in 45 sec;
– 6-8 Thrusters @ heavy load
– Double rope undulations
Every 4 minutes x 3 rounds
Record – front squat loads
WOD Guidance
a. work up to a heavy load for sets across.
b. thrusters are to be done at near 50% of your best front squat load – you may or may not get all your reps, but complete un unbroken set up to 8 reps each round
FRI November 29/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Hang clean + clean 1+1 – work to heavy set in 25 minutes
B. 3 rounds fro time of;
– 20 pull-ups
– 40 squats
Record – clean loads and time for b.
WOD Guidance
a. Good tech on all sets even the heavy ones. Feel free to wave loads if necessary.
b. We do not do a tonne of high rep work as I do not believe it is necessary in most workout programs from a performance standpoint – but here is one of the exceptions – good form throughout or movements need to be altered. No collapsing knees on squats and no shortening ROm on any (if good mechanics all for it)
SAT November 30/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Bench press 2×10, 1×8, 1×6, 4×5 – rest as needed
B. Complete;
– 3-5 bench press @ lighter load than a.
– 12 high box jumps
Every 4 min x 3 rounds
Record – bench press loads
WOD Guidance
a+b – you know what to do.
SUN December 01/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A1. AMRAP in 4 minutes;
– 2 155/225# Deadlifts
– 8 lateral bar burpees
Rest 4 minutes
A2. AMRAP in 4 minutes;
– 2 155/225# Deadlifts
– 8 push-ups
Rest 4 minutes
2 rounds
Record – total reps compelted
WOD Guidance
a1+2 – I am mostly concerned with the deadlift position and technique here. In order to use the required loads you must have max effort lifts of over 225/315#. This does not mean that the loads will not be taken back if form is less than ideal.
