MON September 09/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. 5 arms extended front squats + 5 push-ups – 3 rounds with empty bar, then again with front squat loads of 55/65#, then 75/95# – then build to starting loads
WOD –
A. In 60sec complete;
– 4-5 arms extended front squats
– 10-15 unbroken push-ups
– High box jumps for the remainder of 60sec
Every 4 min x 7 rounds
Record – FS loads
WOD Guidance
a. Arms are extended to help keep the upper back tight and in position, squeeze the upper back tight and maintain tension. Push-ups will need to be done on the floor so scale appropriately.
TUES September 10/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Set-up room and do 2-4 reps at each station to warm-up. Do this twice.
WOD –
A. Strongman – complete each movement for 30sec every 2 minutes;
– Tire flip
– KB farmers walks
– Sandbag zercher carry
– Strict pull-ups
– OH Plate walking lunges
– DB bench press
Record – attendance
WOD Guidance
a. Strongman style training will stay in our program for while as I really enjoy it and it is an excellent weight loss and performance training program addition.
WED September 11/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Press from behind the neck (snatch grip) 2×10 with empty bar. Press with light loads 1×10, moderate load 1×10 – continue your build to starting loads.
WOD –
A. In 90sec complete;
– 6-10 press
– 8-10 ring rows
– Gym width sprints for the remainder of 90sec
Every 6 min x 5 rounds
Record – press loads
WOD Guidance
a. Press for a set of 10 – that is a high press set – a massive amount of fatigue will occur here and will force lower rep sets as you carry through the workout – build in warm-up and use weight for sets across. Ring rows – use a fully extended position (toes up, hips fully up and back tight, you will be arched quite a bit). Sprints need quick turn arounds as this is always the pace issue (transitions int he run).
THURS September 12/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Knee banded squats to warm-up – 2×10 empty bar, 55/65# x 10, 75/95# x 4 – build with out band in remaining warm-up sets.
WOD –
A1. Back squats 6 x 2-4 – Every 4 min
A2. DB incline bench press 6 x 6-8 – 20-30sec after a1.
B. 30sec AMRAP Gym width sprints – Every 3 min x 4 rounds
Record – Back squat loads, bench loads
WOD Guidance
a. Build the loads in the squats and the bench press to maximal sets. Gym width sprints are fly and die.
FRI September 13/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Empty bar good mornings 2×12, light deadlift x8, moderate deadlift x6, continue building warm-up sets at 3 reps to starting loads.
WOD –
A. In 30sec complete;
– 2-3 deadlift
– Sledge hammer swings for the remainder of 30sec
Every 3 min x 7 rounds
B1. Weighted abmat sit-ups 4 x 20 – Every 3 min
Record – DL loads
WOD Guidance
a. Build the deadlift loads throughout the workout. No room for poor back position so stay tight.
SAT September 14/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Perform 4 rounds of 8,6,4.
WOD –
A. AMRAP in 5 min of;
– 20 16/24kg KBS
– 15 push-ups
– 10 box jumps
Rest 5 min x 4 rounds
Record – total reps
WOD Guidance
a. In 5 min – keep moving throughout the workout as it is important in aerobic intervals to not have a tonne of stops, moving is more important.
SUN September 15/13 – Prep 2, Week 8
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Knee banded squats to warm-up – 2×10 empty bar, 55/65# x 10, 75/95# x 4 – build with out band in remaining warm-up sets. After each back squat set perform 6 pulls on rower.
WOD –
A. In 90sec complete;
– 8-10 back squats
– Row remainder of 90sec
Every 6 min x 5 rounds
B. L-sit holds on parallettes 4 x 30sec – Every 2 min
Record – back squat loads
WOD Guidance
a. Warm-up to a moderate load back squat and then complete for reps in workout. Reps should be quick and unbroken.
