Monday, March 20th
Front Squats 3×8 @ 75%
Superset 15 V-Ups (advanced hold Wall Ball)
800 Meter Run
4 Rounds for time of:
12 Front Rack Lunges (155/105)
12 Toes to Bar
If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases. The V-up will have more carry over to gymnastics movements than GHD. Keeping the core strong will help keep a flat back in wods which will provide protection as well as increase performance. The WOD is one we have done before. The run will put you in an oxygen deficit, and then the wod should be scaled so that the lunges can be done as close to unbroken as possible. The fast transitions will serve to rapidly increase the heart rate, providing a fran like stimulus.
Tuesday, March 21st
EMOTM for 12 Minutes of:
Power Clean & Jerks x 2
5 Power Clean and Jerk (155/105)
10 Chest to Bar Pull Ups
The EMOTM is meant to warm you up for the wod. We really want to get the CNS firing, and the shoulders opened up. The wod is meant to be fast. It should be quick and painful. This is one of those that should really hurt as soon as you stop. If you can’t connect pull ups, I’d suggest using a band or so that we keep the cycle time high. C&J should be scaled to a weight you can do at least 3rds TNG.
Wednesday March 22nd
Behind the Neck Snatch Push Press 4×5
AMRAP in 20 Minutes of:
1 Rope Climb
3 Wall Walks
5 Dumbbell Hang Squat Cleans (45/25)
10 cal bike/row
Total other end of the spectrum today with a longer time domain. The reps are low enough to facilitate more or less constant movement. That’s the name of the game, keep moving. HINT: on the wall walks, take 2 deep breaths on the floor between each one. That’s where I would recover.
Thursday, March 23rd
Deadlift work up to heavy 3 but not max in 12 min!
10-1 Reps of:
Today we are hitting upper and lower body strength endurance. The run is here to allow some more recovery for the other movements as well as tax the aerobic system. Because of the run, you may not need to scale down as much as you otherwise would.
Open WOD 17.5
Bowling night-meet at the gym at 6pm!