Category: Power

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 3/side 1/2 Turkish Get Up Sets 9-16 (17:00 – 25:00) – 3 Deadlifts Sets 17-24 (25:00 – 33:00) – 3 Hang Squat Cleans For each piece today work to pick a moderate loading that you can maintain for all 8 sets of each movement. If you underestimate, bring the loading up, but otherwise the goal is to build capacity in these movements/loads by picking an effort you can sustain. Use the Clean portion to work on…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog  10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 7-5-3 Push Press 21-15-9 Deadlift + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Upright Rows + 10 Air Squats Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 9 Dumbbell Bench Press Sets 9-16 (17:00 – 25:00) – 12 Lying Medball Chest Throws Sets 17-24 (25:00 – 33:00) – 15 Banded Tricep Press Downs For this piece work to pick weights that are challenging but that you can maintain for all 8 sets of each movement. For the Medball throws, lie on your back like a Floor Press, toss the Medball up into the air explosively, catch it and go right into the next rep. Tricep…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets:  3 Box Jumps  + 3 Pause Back Squats Focus on really jumping high for the Box Jumps. Use this as a primer to help que getting out of the Pause Back Squat. For the Pause Back Squat start around 60% of your 1RM and build as deemed fit. Pause in the bottom for 3 seconds on each rep. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Dumbbell Front Rack Deficit Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate…