Monday
Banded warmup
TTB skills
Front rack mobility
3x
Front squats 3×8 75%
SS 8 strict pullups
21-15-9
Front squats 135/95
Toes to bar
Plyo Jumps
Roll quads w/ bar
We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod today scaled so that the 21 squats are in 2 sets max! Unbroken is even better. Yes, I know that means some of you will have to go really light. Thats the point, fast. We already lifted heavy in the strength portion. That weight needs to be at a weight you can attack!
Tuesday
5/5 windmillsx3 w/ perfect stretch
10 snpp+OHS
EMOTMx6 2 power snatch-warmup atleast to final weight
“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 2 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 2 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)
Roll lats w/ barbell
We’ve been doing more interval training lately because it allows us to keep intensity high without degradation in form. The goal should be to get to the snatches with as much time on the clock as possible. We will warmup up the movement in the EMOTM. Don’t try and break a record, use it to dial in the technique and work on an aggressive turnover.
Wednesday
KTE skills
4 sets
Front rack lunges 8L/8R
15 GHD situps
“One shot”
800 Meter Run
30 Calorie Row
25 bar facing burpees
20 DB Thrusters 45/25
15 Knees to elbows
Couch stretch
We are going to use front rack lunges today as a strength movement. Single limb movements creat balance from left to right and don’t tax the lower back to the same degree. This helps prevent injuries and allows for greater progress to be made. GHD situps strengthening the anterior chain. We have to create balance from front to back, not just side to side. For the chipper, you only do 1 round of each movement. So go all out on the run and row! This should be some where between your mile and 1.5 mile time.
Thursday
DBl under skills
3x
Sampson+inchworm+10 wall squats
Deadlift: 2 EMOTMx8 work up to 80% deadstop
“Walking Dead”
AMRAP 15:
60 Double Unders
50m Walking Lunge
15 Deadlifts (185/125)
Roll glutes/Pigeon stretch
The EMOTM is purely to warmup the DL We are going to get plenty of these in the metcon so no need to push it on the EMOTM. You should be able to get 15 Deadlifts in a row for maybe 2 sets as far as scaling goes. This is a lot of reps. Use the EMOTM to focus on improving your position for the WOD.
Friday
Banded shoulder warmup
Hang power clean+Press 5-Push press 3 Push jerk 1-4 sets 70% press
“Grip and Rip”
4 rds
7 hang power clean and Jerks 95/65
7 strict pullups
7 strict Ring dips
14 box jump overs 24/20
Roll quads/shoulder mobility
The strength is there to warmup up the hang clean as well as improve strength and technique with all of the overhead lifts. Base this off your press weight as this will be the limiting factor.
The weight should be scaled to be unbroken. The pullups should be strict as they are going to make you stronger and won’t put as much stress on the shoulder joints. Today’s wod should be scaled where the pullups and dips can be done in 2 sets with short rests for most of the wod if needed.
