WODS 7/18-7/24

Easy, Steph...We'll get you food.

Easy, Steph...We'll get you food.

Romanian Deadlift, courtesy of Catalyst Athletics

Monday

1. Snatch
EMOMx12: Snatch/Clean
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance/power clean, hang clean, high hang clean
Second 4 mins are hang squat snatch/clean
Final 4 mins are squat snatch/clean

2.  Squat
3x10 Back Squats, keep working up in weight from previous weeks.

3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45/35
30 Pull ups

 

Tuesday

1.   Sumo Dead Lift 5x2, to a 2rm for the day

2.  Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
 
3.  Strength Accessory
A.  3x10 Romanian Dead Lift—this lift will give you more awareness of the positioning of your back.  Unlock the knees, and push the hips back, lowering the bar only until you feel you cannot maintain a natural curve in both your upper and lower back.  No rounded shoulders, no flat lower backs.  Do not allow the shoulder blades to separate—keep them pulled back.

B. 3x6 Bulgarian Split Squat—back leg elevated only 4 inches or so.  NO excessive arching of the low back is allowed. 
C.  3x20 Weighted Sit up - feet anchored with dumbbell across chest

 

Wednesday

1. Weightlifting
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65 (cut reps as needed and move on to conditioning)

2.  Conditioning:  
4 Rounds:
30 Calorie Row, 1 Minute Rest between sets

Bootcamp:  1.  9 min:  10 squat clean and jerks, 300m row.  4 min Rest  Min 13-22:  20 step ups, 15 Ring rows, 10 burpees 4 min rest.  100 Kb Swings  2. 30 cal row, 1 minute rest x4   3. 100 sit ups

THURSDAY

1. Track Conditioning
3x300, :20 rest + 200, 2 min rest
rest 3 mins
3x400m, 2 min rest

2. 5x Max effort unbroken pull ups or ring rows, as low as possible (athletes choice)

3. Midline
3 Supersets of:
10 Barbell Rollouts
10 Glute Ham Raises or moderately heavy goodmornings

Friday

1.  Strength

3x8 bench press,  3x8 front squat

2.  Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185 (or 70%)
7 Kipping HSPU - Open Standards

 

Saturday

1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
 
2.  Gymnastics Conditioning
6x12 unbroken C2B pull ups
 
3.  Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls