Month: March 2015

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD
AMRAP in 10 Minutes of
2-4-6-8-10-12-14 …
Wall Ball Shots 20/14lbs 10/9′
Alternating Dumbbell Snatch 45/30lbs

Workout notes: This workout is an increasing ladder of Wall Ball Shots and Dumbbell Snatches.  You will have frequent transitions early on so work on moving right from one station to the other and utilize short rest periods when you eventually end up breaking up your sets.  Even though the workout is light and fast think about your posture with both movements.  Your chest should be up and knees out for the Wall Ball Shots. Be sure to set your back for the dumbbell snatch as you pick up every rep.

Skill

5 Rounds not for time

1 Minute Plank Hold
:30 Seconds Handstand Hold
:30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach.

Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up to a modified planche or scaled down by holding the position as long as you can.  The handstand can be freestanding to increase difficulty or scaled down in a number of ways!  For the squat hold get your hip crease below parallel while holding a plate at arms reach.  Hold that for :30 seconds or as long as you can! The plate should help you maintain an upright torso.

WOD

AMRAP in 12 Minutes

7 Hang Power Clean 155/105lbs
21 Push-ups
200M Run

Workout notes: Your hang power clean weight is listed slightly heavier than you might normally see in a workout.  If you have been confidently moving a certain weight don’t be afraid to bump up what you normally use but be sure to choose a weight you can perform a full set of 7 when fresh.

Skill

EMOM for 10 Minutes
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

3 Rounds for Time
400M Run
100 Double Unders

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!

Skill

E2MOM for 10 Minutes
:30 seconds of Chest-To-Bar Pull-Ups

We’re looking at 5 sets of Max effort pull-ups with a two minute timer.  Use about :30 seconds to get as many pull-ups as you can.  Kipping is allowed but make sure to protect your hands.  If you are not quite ready for kipping pull-ups yet perform supine ring rows instead.

WOD

For Time
15-12-9-6-3
Front Squat 135/95lbs
Burpees Over the Bar

Workout notes:  Consider this workout a sprint! You have most of the work done in two rounds so move as fast as you can through those and keep moving through the home stretch. “Rx” would be considered jumping laterally over the bar but you can scale by stepping over or performing your burpees in place.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Be sure to get your open scores in by 5PM tonight![/creativ_alertbox]

Strength

Front Squat

3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

10 Rounds for Time

5 Two-Arm Dumbbell Strict Press 45/30lb
20 Walking Lunge Steps

Workout notes: Spend some time picking out the right set of dumbbells. If you anticipate being able to complete every round unbroken don’t be afraid of bumping up the weight but be sure to use a weight you can get 5 unbroken when fresh.