Move: Friday, December 11th, 2020
WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: Sets 1-4 (11:00 – 15:00) – 5/side Single Arm Kettlebell High Pull Sets 5-9 (15:00 – 20:00) – 5/side Kettlebell Push Press For each movement start at a moderate load and build loading as deemed fit. The Kettlebell High-Pulls are to be done from the floor. Focus on getting good ankle, knee, and hip extension before following through with the arm pull…performed with the Kettlebell starting between the feet. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 10 Russian Kettlebell…
Competition: Friday, December 11th, 2020
WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets – Deadlift: Sets 1-4 (11:00 – 15:00) – 1 Muscle Clean + 1 Tall Power Clean + 1 Push Press Sets 5-9 (15:00 – 20:00) – 1 Halting Power Clean + 1 Push Press Use this as skill, positional work. Keep the loading appropriate for the drills. For the Halting Power Clean pause at the knee for 2-3 seconds before finishing through the movement. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Power Cleans + 1 Push Jerk Continue…
Sport: Friday, December 11th, 2020
WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets – Deadlift: Sets 1-4 (11:00 – 15:00) – 1 Muscle Clean + 1 Tall Power Clean + 1 Push Press Sets 5-9 (15:00 – 20:00) – 1 Halting Power Clean + 1 Push Press Use this as skill, positional work. Keep the loading appropriate for the drills. For the Halting Power Clean pause at the knee for 2-3 seconds before finishing through the movement. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Power Cleans + 1 Push Jerk Continue…
Power: Friday, December 11th, 2020
WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets – Deadlift: Sets 1+2 (11:00 + 12:30) – 5 @ 40% Sets 3+4 (14:00 + 15:30) – 5 @ 50% Sets 5+5 (17:00 + 18:30) – 5 @ 60% De-load week, enjoy the lighter weights. Set the bar Dead on the floor every rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 2 Hang Power Cleans + 2 Push Jerk Treat this as skill work if you’re still learning these movements. If you’re more comfortable with them use a moderate…
Move/Power/Sport: Thursday, December 10th, 2020
WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 1 minute Ski/Bike/Row (20 Seconds: Easy, Moderate, Hard) 10/side Kettlebell Windmill 5/side Single Arm Bent Over Kettlebell/Dumbbell Row w/Pause @ Chest Focus on good positioning and activation through the weight baring movements. Get yourself breathing on the machine. As always if you’re in the gym 4-6 days/week don’ be afraid to treat this as an Active Recovery day and work through the class at easy-to-moderate intensity. 1b) 25:00 – 45:00 – Every 1:00 x 20 sets: Station 1 – Max Cals Ski/Bike/Row Station 2 – 30 seconds/side Bottom of Lunge Hold Station 3 – Max Plate Ground To Overhead Station 4 – Max Slider Mountain Climbers Lunge hold should be done just with your bodyweight unless it’s easy for you…be strict and keep that knee just off the floor. All stations are max output/reps….
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