*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Ski/Bike/Row/Run

Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press

Station 3 – 20 Banded Face Pulls

Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 2 Bench Press

This will go quick. Start at a moderate load, around 60%, and build each set to a heavy double for the day.

1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 10-15 second Ring Dip Support 

Pick a time domain you can maintain for all 10 sets. Focus on holding good external rotation through the shoulder/ring as you hold. Add load if this is easy for you.

1d) 25:00 – 30:00 – Every 30 seconds x 10 sets: 3 High-Hang Power Cleans

As we did on Tuesday, treat this as a skill/practice opportunity. The focus isn’t loading, but understanding how to perform the movement correctly.

1e) 33:00 – 45:00 – Every 6:00 x 2 sets:

Set 1 – 3 rounds of – 10 Dumbbell Ground to Overhead 35/25 + 5 Toes-to-bar + 10 Knees-up

Set 2 – 3 rounds of – 15 Dumbbell Front Rack Lunges 35/25 + 15/10 Calories Machine

Scale as needed. These are both for time pieces, with the goal of finishing both with some rest time in the 6 minutes. With 30 seconds left in the 6 minute window if you aren’t done, stop where you are to transition and recover for the 2nd set. Dumbbell Ground-to-Overhead can be done either as a Clean and Jerk or as a between the legs Muscle Snatch, much like coming out of a Devil’s Press.

Accessory:

2) Secondary Conditioning – Row: 8 sets of 500m

Rest 2 minutes between intervals. Goal stimulus is to negative split every interval.

3) Olympic Lifting – 2-Postion Snatch (Floor + Knee):

1 set @ 70%

2 sets @ 75%

2 sets @ 80%

2 sets @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat.

4) Gymnastics Conditioning – 5 rounds AQAP:

10 Dumbbell Bench Press 70/50

15/10 Calories Assault Bike

20 second Freestanding Handstand Hold

Scale as needed.

5) Trunk – Tuck Crunch: 5 sets of 20

Rest 90-120 seconds between sets.

6) Posterior Accessory – Single Leg Good Morning: 3 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over loading. Perform all reps on 1 leg before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE