4/19/18

SKILL AND INSTRUCTION

Movement Prep

WORKOUT:

21-15-9

Chest to bar pull-ups

Kettlebell front rack walk for meters (70lbs/53lbs)

Back squat (185lbs/125lbs)

Kettlebell farmers carry, meters (70lbs/53lbs)

INTENDED STIMULUS: Today is a moderate volume chest to bar and all movements are meant to be done in no more than 2 sets. There is a high demand on the trunk in the carries and this carries over to make the other movements more demanding.

4/18/18

Skill:  Hang Power Clean Progression

WOD:  15 min Cap

Every 3 minutes for 5 rounds:

10 Hang power cleans (165/115)

200 meter run

INTENDED STIMULUS:

The goal is sprint efforts today. No single round should go beyond 2 minutes. The load on the hang power cleans should be tough for 10 reps unbroken.

 

SCALING OPTIONS

1) Intermediate Every 3 minutes for 5 rounds:

10 Hang power cleans (115-135/75-95)

200 meter run

2) Novice Every 3 minute for 5 rounds

7 Hang power cleans (light load to be done unbroken)

200 meter run

4/16/18

randy deads.JPG

Skill and Instruction:

Push Press

WOD:

Row 1000 meters

100 Double unders

50 Push press (95lbs/65lbs)

100 Double unders

*This workout should take between 12-15 minutes max!

INTENDED STIMULUS This workout will challenge some athletes to finish in under 10:00 with no athletes going beyond 15:00 and is demanding on the shoulders. The athlete should attempt to push the pace on the row and attempt large sets on the double unders and push press. The load on the push press is light and should allow for approximately 20 reps to be completed before resting.