The Bridge City Beat Down…one week away. Good luck to all competitors and to all others, please come support your fellow athletes at the Henk Reys soccer centre in Lawson Heights all day Saturday and Sunday.
For those in the BCBD – follow the BLUE notes
Coaching tips from Danny Devito below
MON September 02/13 – Prep 2, Week 7
Gym Closed for Stat
TUES September 03/13 – Prep 2, Week 7
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Then perform 3×10 sets of back squats with knee bands @ empty bar, 55/65#, 75/95#, then build to starting working loads without bands.
WOD –
A. In 30 sec complete;
– 1-3 back squats
– DB push press for the remainder of 30sec
Every 3 min x 8 rounds
Record – back squat loads
WOD Guidance
a. build in each set of back squats to a maximal set of 3.
This is a catch up day – you are welcome to come in and catch up on ANY workout that you would like to re-do or complete that you were unable to last week. I will not program it in as it will not suit everyone – so please complete whatever workout you wish to do.
WED September 04/13 – Prep 2, Week 7
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Perform 5 tire flips and one gym legnth zercher carry with differing weights x 4 rounds before beginning.
WOD
A. Strongman medley
– 6-8 tire flips
– Heavy fat grip DB farmers walk – 2 gym lengths
– Sandbag/keg zercher carry – 2 gym lengths
Every 5 min x 7 rounds
Record – attendance
WOD Guidance –
a. ensure that the tire flips are quick and unbroken and that the loads for the sandbag/keg and farmers walk are heavy but doable.
It is key that you stay focused and loose. SO please attend the gym (the environment is a good thing to be around) and foam roll, stretch, and do light back squats and oly work to stay fresh. Light means that you work on tech and do nothing over 60% of your best lifts.
THURS September 05/13 – Prep 2, Week 7
WARM-UP 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Perform 6 x 6 and 6 x 6 (easy) pull-ups as warm-up rounds before beginning workout.
WOD
A. In 60sec complete;
– 4-6 DB Press
– 8-12 pull-ups
– Gym width sprints for the remainder of 60sec
Every 4 min x 7 rounds
Record – press loads
WOD Guidance –
a. warm-up press loads to perform sets across in wod. Ensure pull-ups and sprints are unbroken – work hard on the sprints.
It is key that you stay focused and loose. SO please attend the gym (the environment is a good thing to be around) and foam roll, stretch, and do light back squats and oly work to stay fresh. Light means that you work on tech and do nothing over 60% of your best lifts.
FRI September 06/13 – Prep 2, Week 7
WARM-UP 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Perform 5 thrusters and 5 push-ups x 6 rounds at progressively heavier loads building up to starting loads for WOD.
WOD
A1. DB thrusters 6 x 8-10 – Every 4 min
A2. Push-ups 6 x reps– 30sec after A1.
B. Row 60sec x 3 – Every 4 min
Record – thruster loads, push-ups maximum
WOD Guidance –
SAT September 07/13 – Prep 2, Week 7
Gym Closed for BCBD
SUN September 08/13 – Prep 2, Week 7
Gym closed for BCBD
