*Gym Updates and Thoughts 3/30/20 HERE

*A few athletes have expressed feeling a little overwhelmed by seeing all of the programming who don’t have the additional time to spend a couple of hours of training. So, going forward we will be listing off the pieces of the training that should be prioritized and would represent a similar amount of volume of training that we might do in class. You will see prioritized items in red.

WOD:

1a) Warm-up – Passive:

2 minutes/side Quad Smash w/Barbell/DB/KB/Lax Ball/Foam Roller/Household Item

2 minutes/side Dynamic Wrist Stretch Forward and Backwards

Spend additional time stretching as needed.

1b) Warm-up – Active – 5 sets of:

20 seconds/side Single Leg Wall Sit Hold or 40 second Wall Sit Hold

10 Prone “Y’s”

Take your time and focus on position and activation.

2a) Strength/Volume Work – Every 1:30 x 4 sets:

5 Tempo Clean Deadlift +

5 Above the Knee Clean High-Pull +

5 Tall Power Clean +

5 Front Rack Sotts Press

Perform with an empty barbell or work light and use this as warm-up/positional work.

2b) Strength/Volume Work – Every 1:30 x 5 sets:

1 Muscle Clean +

1 Power Clean +

1 Halting Push Jerk w/Pause in Catch

Use this as positional work using moderate loads. Build loading as deemed fit, but keeps things clean and snappy.

2c) Strength/Volume Work – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hang Power Clean +

1 Hang Clean w/Pause in Catch +

1 Split Jerk

Build loading from Part B, and build as heavy as deemed fit.

2d) Battery Work – 6 minute AMRAP:

3 T+G Power Clean + Push Jerk @ 80% of Part C

30 Double-unders

Scale loading as needed. Push the pace, but still focus on movement quality on the barbell first and foremost.

3) Gymnastics/Skill – 3 sets of: 30-60 second Wall Facing Handstand Hold

Rest 90-120 seconds between sets. Focus on keeping yourself nice and tight and as close to hollow as possible.

4) Met-con – 9-15-21 – AQAP:

Thruster 95/65

Bar Facing Burpee

Scale as needed. Scaling for this workout should allow high-effort with little rest, workout should be in the 4-7 minute time domain.

5a) Accessory – 4 rounds for Quality:

10 Reach for Opposite Foot

10/side Single Leg Hip Thrusts

Move through at whatever pace seems appropriate. Focus on positions and activation, not speed.

5b) 3 rounds for Quality:

12 Sumo Stance Good Mornings

12 Toes-to-Rig/House Hold Rig

Move through at whatever pace seems appropriate. Focus on positions and activation, not speed.

6) Secondary Conditioning – Machine or Run:

A – 4 rounds of – 3 minutes Moderate + 1:30 Easy + 45 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

B – 4 rounds of – 2 minutes Moderate + 1:00 Easy + 30 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

C – 4 rounds of – 1 minute Moderate + 30 seconds Easy + 15 second Sprint (3 minute Nasal Breathing Only Walk as Rest)

Work for consistent paces within each respective piece.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

WOD Demo + Thoughts

Single our Dual Leg Raises

Know Your Why