This is week 3 of our weightlifting cycle. Continue to add weight as weeks go on and trust the process!
Warm Up Front Rack Mobility Activation Empty Bar movement prep WOD 1) EMOMX9 1 Power Clean @ 70% Rest 3 minutes 2) EMOMX9 1 Power Snatch @ 70% Rest 4:00 For Time 4 Unbroken sets of 20 reps Deadlift 155/105
0 Comments
Warm Up
Dynamic Flex Pre WOD 10 Minutes at a steady pace H.S Hold OR Hand Stand Shoulder Taps 2.5# Y-T-L Wt. Box Step Up WOD Teams of 3 10k Row *Athletes must switch every 250m *Every time the athlete is done with their 250m interval, they owe 8 Push Ups *Goal here is to row really really fast :) Athletes: We are going back to level 1 and level 2 style programming. I am providing this so athletes know how to scale the workouts appropriately. Level 2 will always be harder than level 1. Please try and stick to one or the other because both have a specific purpose and intended stimulus.
Thanks! -Coach DJ Warm Up Hip Mobility Dynamic Flex Activation Empty Bar Front Squat & Plank Hold Strength 10 Minutes to Find A Heavy Triple Front Squat WOD With a running clock L1 @0:00 3 Rounds 10 Power Cleans 45/35 10 Burpees @10:00 2 Rounds 10 Power Cleans 65/45 10 Burpees @20:00 1 Round 30 Power Cleans 85/65 30 Burpees L2 @ 0:00 3 Rounds 10 Power Cleans 95/65 10 Burpees Over Bar @10:00 2 Rounds 10 Power Cleans 115/85 10 Burpees Over Bar @20:00 1 Round 30 Power Cleans 135/95 30 Burpees Over Bar Warm Up
Shoulder Mobility Dynamic Flex Activation Shoulder Taps Hollow Rocks TRX Row Strength Split Jerk 3-3-3-3 WOD Buy In: 800m Med Ball Carry 20/14 3 Rounds 21 H.R Push Up 21 T2B Cash Out: 800m Med Ball Carry 20/14 3Warm Up
Couch Stretch 3 min/side Dynamic Flex Activation Tabata- Goblet Lunge H.R Push Up Strength A1) Back Rack Reverse Lunge 4x7/7 A2) DB Bent Over Row 4x10 WOD 5RFT 30 Double Under 20 Straight Leg Sit Up 10 Burpee Box Jump 24/20 |
ProgrammerD.J. Hillier Archives
December 2018
Categories |