Wednesday, October 7

Warm-up

Row 200 meters easy pace

Row 200 meters for time

10 wall ball 2-fers

10 dumbbell push press with light weight

10 push-ups

10 chest-to-bar pull-ups

Practice pistol progressions for 5 minutes

 

Lift

Bench Press

9 sets of 2 at 80% of 1 rep max. One set each minute.

 

WOD

AMRAP 12 mins

5 Deadlift

12 Dumbbell Push Press

 

L1- choose weight

L2-Bodyweight DL, 35/25 lbs

L3- Bodyweight plus 1/2 DL, 50/35lbs

 

Olympic Weightlifting Program

Warm-up

Row 400

3 sets of 3 jumps from knees to squat
10 air squats

Burgener Warm-up

 

 

Workout

Back Squat

4×60%

3×70%

3×80%

2 sets of 2×90%

 

Clean and jerk 2 second pause above the knee (1st rep only)

2×60%

2×70%

2×80%

2×85%

2×90%

 

Snatch 2 second pause above the knee (1st rep only)

2×60%

2×70%

2×80%

2×85%

2×90%

 

Gymnastics WOD

FLEXIBILITY:

3 Minute Splits Progression Pt.1s  Splits Progression Pt.2

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