Sport: Friday, July 10th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Clean High-Pull + 1 Muscle Clean Sets 6-10 (19:00 – 24:00) – 1 Power Clean + 1 Low Hang Squat Clean w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 1.1 Squat Clean Use the first 10 minutes of work here as skill/positional work, starting to build to some moderate loading by the end of the Power Clean + Low Hang Clean complex. For the last 10 sets,…
Power: Friday, July 10th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 2:00 x 10 sets – Deadlift: 5-5-5-3-3-3-1-1-1-1 Use this as an opportunity to build to a heavy single for the day. Remember heavy single for the day is just that, it doesn’t mean max out. If you’re feel great and ready to get after it then go heavy, try and max out, if you’re feeling a little off or not into going that heavy, then just build to whatever feels like your heavy effort for the day. 1c) 37:00 –…
Move: Friday, July 10th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 20 Banded Pull-Throughs Sets 6-10 (19:00 – 24:00) – 20-30 Prone Medball Hamstring Curls Sets 10-20 (24:00 -34:00) – 5/side RNT Kettlebell/Dumbbell Goblet Split Squats Pick loading, reps, tension, etc. that you can maintain on your movements for all sets. Focus on position and range of motion, not speed or loading. Banded Pull-Throughs focus on opening aggressively like a Kettlebell Swing. 1c) 37:00 – 45:00 – 5 rounds AQAP: 12…
Competition: Friday, July 10th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Clean High-Pull + 1 Muscle Clean Sets 6-10 (19:00 – 24:00) – 1 Power Clean + 1 Low Hang Squat Clean w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 1.1 Squat Clean Use the first 10 minutes of work here as skill/positional work, starting to build to some moderate loading by the end of the Power Clean + Low Hang Clean complex. For the last 10 sets,…
Move/Power/Sport: Thursday, July 9th, 2020
WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 10-20 Calories Machine Station 2 – 2/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10/side Side Plank Hold + Banded Row Station 4 – 20 seconds/side Static Lunge Hold Station 5 – 20-30 Seated Banded Face Pulls Start with easy efforts/loading for this and build through each of the 4 cycles to increase the intensity as deemed fit. As always, if you’re a 4-6 day/week athlete at CVCF use this as an active recovery day, work with easy-to-moderate weights/paces, and use this to restore your body. If you’re a 2-3 day/week athlete then get after the workout appropriately based on how you feel and what you have in the tank today. Scale movements as needed. 1b) 25:00 – 35:00 – 10 minute AMRAP: 300m Run 20 V-Ups 10 Medball Good Mornings…
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