WODS 4/29/19-5/3/19

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Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift.

Monday

Back squats 10-8-6-4-2
65-70-75-80-85
“Bumblebee”
10 min AMRAP
30 Wallballs 20/14
10 Burpee box jump overs 24/20
We are building to a heavy 2 with descending reps to train both strength endurance as well as the CNS.
Low reps with heavier loads improve neural efficiency by way in increasing the number of fast twitch muscles recruited, recruiting bigger motor untils, and improving synchronization of motor units.
For the wod, set a goal of not stopping.  This may mean you have to go slower.  That’s ok.  Pace it so you can sprint the last 2 min.
Tuesday
“””Hot Rod””
4rds
1 min max power cleans 155/105
1 min max Double unders
1 min max cal bike/row
1 min rest
For today, pick a weight you can do for at least 10 reps.  For workouts with short intervals,  you want to set your self up to move the whole time because 1 min is not very long.
Wednesday
“””Curls for the girls””
3 sets
5 min AMRAP
3 Bar muscle ups
6 Push Press 115/75
9 Goblet squat 70/53
1 Rope climb
Rest 3 min
There is a lot of upper body today.  The reps are low to allow fast transitions and keep you from hitting total failure on the higher skill movements.  If needed you can scale the reps of the bar muscle ups.  We are gonna keep hitting these and ring muscle ups, because consistency is where skill develops.
Thursday
“3 hang snatch E2Mx14 min
“”Destiny’s Child””
3rds
400m run
7 hang Power snatch 75% above
12 Box Jump overs 24/20
The E2M is full snatch.  This will open the hips and shoulders as well as get us under the bar.  The wod is power snatch.  This will allow every to keep good form and cycle the reps faster.  I want the reps unbroken.  Scale so you can run hard.
 
Friday
“2 Deadlift EMOTMx8 Min 60-80%-stealth!(no noise)
“”MC Hammer””
21-15-9
Deadlift 225/155
DB thruster 50/35
Stealth Deadlifts are deadlifts where you set the bar back down by not making any noise.  This forces you to stay engaged the entire time.  This will have tremendous carryover to your snatches, cleans, and real life lifting.  The wod is our toughest one of the week.  I want the weights of both movements scaled so they can be done in either 1 set or 2 sets with a short break.  This is fran on steroids.