Monday
Hang power clean 15 min to find heavy set of 3
3rds
30 Wall balls 20/14
12 Hang power cleans 135/95
Roll quads, low back and shoulder mobility
For the hang cleans, focus on foot position as well as fast elbows. This will carryover tremendously to the wod. A heavy set means heavy for today with good form, not necessarily a max. For the wod, try and get out of your comfort zone. If you normally break the WB up in 3 sets, try 2. This is what training is for. This should be a lung burner. The programming this week is designed to have time at the end for mobility. There is one more open wod left and by process of elimination, there are only so many options.
Tuesday
3 sets
8 Bench
8 strict pullups
15 min AMRAP
100m run
10 true pushups
30 DU
8 C2B pullups
low back and shoulder mobility
Next week we will max on bench, so try and add a little from last week. For the wod, DON’T TEAR YOUR HANDS!!!! Try and maintain a steady pace. If you are beat up, this a great one to just go through the motions and get a sweat on. This is not a sprint. Focus on form and efficiency during the movements. It might be faster for some of you to break up the C2B. NEVER GO TO FAILURE ON GYMNASTICS. If you do, it will become sets of 1 at best.
Wednesday
3×8/8
Front rack lunge
Thrusters skills
10-8-6-4-2
Thrusters 95/65
TTB
2x number of cal row or bike
Roll quads and shoulder mobility
Single limb movements are a great way to load the legs without as much stress on the low back. This wod is meant to be low volume of reps spread out over a10-15 min period of time. This will allow the HR to stay up, give everyone a great workout, allow you all to practice thrusters, but not jack you all up for Friday.
Thursday
25 min AMRAP
400m run
7 ball slams 40/30
7 burpees w/ lat jump over parallets
500m row
7 ball slams 40/30
7 burpees w/ lat jump over parallets
.6 bike
7 ball slams 40/30
7 burpees w/ lat jump over parallets
low back and shoulder mobility
There is a lot of running/rowing/biking this week. It won’t jack your joints up for the final open wod, will keep you loose for Friday, and will help out the aerobic system. Post wod, we want to really open up the shoulders and lower back as well as the quads.
Friday
18.5 TBA