Wods 5/1-5/5

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Monday, May 1st
Strength/Skill:

Power clean and jerk
work up to heavy 3 in 15 min

Met-Con:
AMRAP 10 min

“Big Boss”
10 KettleBell Clean & Jerk (2 x 53/35)
30 Doubleunders

*Kettlebell is RX, swapping out for dumbbells will be scaled

Spend some time working on a good setup for the cleans and being able to connect the clean and jerk. Don’t go heavier than you can make look pretty! We don’t have enough KB, so use DB if needed. I want the sets to be unbroken! This is similar stimulus to 17.5. Very simple, every effective at building the lactate threshold, ie tolerance at a high heart rate. Pacing is key, try and breath every rep on the C&J. Start a bit slower than you think, then pick it up if you feel good.

Tuesday, May 2nd
Strength/Skill:

Front squats 3×6 @ 80%
SuperSet  w/ 10 strict pullups

Met-Con:

“Gangbusters”
3 Rounds of:
1 min max reps
Goblet squats 53/35
Pushups
Overhead Lunge w/ plate 45/25
V-ups
cal row/bike
rest

Strict pullups help strengthen the scapula which will protect the shoulder. They are one of the best tests of functional strength available. Never seen them make anyone worse:) Mixing them in with the squats allows us to utilize our time effectively. The wod is meant to develop muscular stamina at a high heart rate. This will have huge carryover to other wods. Hold yourselfs accountable on the v-ups. Keep the back on the ground. This will help your core during lifts and protect your low back.

Wednesday, May 3rd
Strength/Skill:

2 Power Snatch EMOTM x 3
rest 1 minute
2 Power Snatch EMOTM x 2
rest 1 minute
1 Power Snatch EMOTM x 7
find max

“Penalty Isabelle”

30 snatch 135/95 every break is 12 wall balls 20/14

We’ve done a lot of pulling, so now its time to see where we are on power snatch. The EMOTM is meant to warm you up, dont get heavy too fast. As always, make it look good! The wod is an all out sprint. The penalty is there to make sure that you go hard. Empty the tank.

 

Agillity warmup
Thursday, May 4th
Strength/Skill:

3 Sets of:
5L/5R Turkish Get Ups
15 GHD Sit Ups

Met-Con:

“1/2 Eva”
5 Rounds for time of:
400 Meter Run
15 American Kettlebell Swings (70/53)
15 Pull Ups

This is a scaled back version of one of the worst wods ever devised. The key to this is pacing. Total opposite of yesterday.  

Friday

Tabata russian twists, Good mornings,+10 sec bar hangx3
TTB skill work
DL review
Friday, May 5th
Strength/Skill:

Deadlift 5 reps every 90 sec x6 60-80% deadstop

Met-Con:

“Hot Rod”
30-20-10
Dumbbell Thrusters (45/25)
Toes to Bar

Don’t get too heavy on the DL. Limit yourself to 1-2 above 70%. The wod is a sprint if you are good at TTB. If not, don’t go to failure. Break them up into even chunks. Always better to start slower on high skill moves and have some left to pick it up at the end.