Power: Wednesday, December 30th, 2020
WOD:
1a) 0:00 – 7:00 – 7 minute AMRAP:
50 Single-unders
5/side Quad Hold + Rotation Overhead
10 Banded Upright Rows
10 Scapula Pull-ups
Take your time and get your positions opened up and your body ready to go.
1b) 12:00 – 21:00 – Every 3:00 x 3 sets – Bench Press:
1 sets of 5 @ 75%
1 sets of 3 @ 85%
1 set of Max Reps @ 95%
Same as weeks past, reset your 1RM appropriately, or add the same weight you’ve been adding each week to your sets.
1c) 21:00 – 31:00 – Every 2:30 x 4 sets – Deadlift:
1 set of 5 @ 65%
1 set of 5 @ 75%
1 set of 3 @ 85%
1 set of Max Reps @ 95%
For the first 3 sets, set them Dead on the floor each rep. For your Max Reps set, perform the reps Touch-and-Go.
1d) 35:00 – 45:00 – Every 5:00 x 2 sets:
10 Toes-to-bar + 10 Knees-up
10/side Single Arm Dumbbell Floor Press 35/25
20 Lateral Hurdle Hops 24/20
10/side Dumbbell Plank Rows 35/25
Scale as needed. For both of the Dumbbell movements perform all reps on 1 side before switching to the other side. For the Hurdle Hops use a PVC Pipe on a box/stack of plates depending on what’s appropriate for your ability.
Accessory:
2) Monostructural Conditioning – Assault Bike
A – 10 minute Easy Warm-up
B – 3 sets of – 60-40-20 Calories w/3-2-1 minutes Rest
C – 5 minutes Easy Cool-down
Rest as needed between each part. No additional rest between sets on Part B, hit 20 Calories, Rest 1 minute, then back to the 60 Calorie set.
3) Weightlifting – Jerk Balance: 5 sets of 2/side
Rest 90-120 seconds between sets. Focus on positioning and footwork over load.
4) Gymnastics – Ring Dip: Establish a 1RM
Establish a 1RM weighted Strict Ring Dip for the day. If you don’t have the capacity for 10 Strict Unbroken Ring Dips, work on developing that instead, performing a 10 minute EMOTM of maintainable unbroken sets.
5) Skills – Triple-unders: 10 minutes Practice
If you don’t have proficient Double-unders yet than work on those.
6) Trunk – Slider Tuck Crunches: 100 Reps
Break-up as needed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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