WEIGHTLIFTING THURSDAY! 3 WEEKS LEFT IN OUR OLY CYCLE. KEEP PERFECTING TECHNIQUE AND STICK WITH THE PROGRAM.
Warm Up General Dynamic Flex Activation BB Prep Strength Every :90 for 7 sets 2 Squat Snatch @ 75% Rest 4:00 Every :90 for 7 sets 2 Squat Clean and Jerk @ 75% Rest 4:00 WOD AMRAP 6 Sets of 3 UB HSPU
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Warm Up
General Dynamic Flex Strength Turkish Get Up 2-2-2-2-2 WOD "Burnt Toast" EMOMX24 Minute 1: Row for Calories Minute 2: Wall Ball Shots 20/14 Minute 3: Double Unders Minute 4: REST Warm Up
General Dynamic Flex Activation 7-10 mins Snap Pull Ups Air Squat Hollow Rocks Wrist Stretch Strength Work up to a 1RM Weighted Chin Up WOD "Freestyle Fran" 45 Thrusters 95/65 45 Pull Ups *Athletes will do Fran. However, they may partition the reps however they choose! Any patterns works, just needs to complete 45 of each movement. Warm Up
General Dynamic Flex Activation Overhead Squat Prep Strength 4 sets 1 Power Snatch + 2 OHS WOD AMRAP 17 4 Lateral Burpee over bar 8 Power Snatch 105/80 16 Box Jump 24/20 Warm Up
Coach's Game Activation Hollow Hold + Shoulder Taps Strength A1) Seated DB Z Press 4x10 A2) Bent Over KB Row 4x10 WOD AMRAP 9 50 Double Unders 20 Push Ups 10 T2B Warm Up
General Dynamic Flex Activation Goblet Squat Ankle Mobility Plank Strength A1) Front Squat 3-3-2-2-1 A2) Plate Pinch Carry WOD AMRAP 15 5 Burpee Pull Up 10 Power Clean 135/95 25 Wall Ball WEIGHTLIFTING THURSDAY! WEEK 8 OF OUR WEIGHT LIFTING CYCLE. ENJOY THE PROCESS! Warm Up General Dynamic Flex Activation Barbell Movements WOD Every :90 for 6 sets 3 Squat Snatch @ 70% Rest 4:00 Every :90 for 6 sets 3 Squat Clean and Jerks @ 70% Rest 4:00 AMRAP 6 Sled Push *The goal here is to pick a very light sled push weight and push for 6 minutes straight. If there is a big class, grab partners and go back and forth the entire turf length. 6 minutes, hard work, done. Warm Up
Mobility (chest) General Dynamic Flex Activation "Midline Mix" 3 Rounds NOT for time 15 Sit Up 20 Superman 25 Flutter Kick 30 Banded Good Mornings WOD In Teams Of 3 100-75-50 Russian KBS Row for Calories Bench Press 135/95 *One athlete works at a time. Warm Up
General Dynamic Flex Activation Accumulate 2 minutes in an L-Sit WOD AMRAP 5 Buy In: 100 Double Unders 12 Thruster 65/45 12 C2B Pull Up REST 5 MINUTES AMRAP 5 Buy in: 75 Double Unders 9 Thruster 95/65 12 Pull Up REST 5 MINUTES AMRAP 5 Buy in: 50 Double Unders 6 Thruster 115/85 12 T2B Warm Up
General Dynamic Flex Activation Coach's Choice Strength Deadlift 4x4 WOD L1) Every 3:00 for 6 Rounds 400m Run 10 Sit Up L2) Every 3:00 for 6 Rounds 400m Run 10 T2B |
ProgrammerD.J. Hillier Archives
December 2018
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