Author: Jade

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Incline Dumbbell Piston Bench Press: 20 Alternating Reps Every 2:00 x 5 sets Set the incline around 45 degrees. Pick a tough, but maintainable load and stay fixed for all 5 sets. 2) Bamboo Bar Bench Press: 10 Reps Every 2:00 x 5 sets Start light and build to a tough set for the day. 3) Standing Dumbbell Arnold Press: 12 Reps Every 2:00 x 4 sets Pick a moderate weight and stay fixed for all 4 sets. 4) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Dumbbell Overhead Tricep Curl: 30 Reps Every 3:00 x 3 sets Start light, finish with a loading that is demanding to complete. 6) L-Sit: Accumulate 3 minutes Perform on Paralettes. Keep track of time and attempts to complete. 7) Ski Erg: A…

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Double Kettlebell Pause Front Squats: 10 Reps Every 2:00 x 5 sets Start at a moderate load and build to a demanding set by the last set. Pause in the bottom for 2 seconds on each rep. Make sure you are holding the Kettlebells in a classic Front Rack position, handles/knuckles touching at the center of chest with bell sitting in the pit of the elbow. 2) Weighted Pistol Squat: 5/side Every 2:00 x 5 sets Load as deemed fit. Alternate legs each rep. If you don’t have the mobility for the Pistol omit the movement completely and spend 10 minutes working on ankle/hip/low back mobility. 3) Landmine Slider Reverse Lunges: 10/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. Load with a moderate weight and…