Workouts for the Week

 In WOD

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Monday

Strength
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 105% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest between 8-10 minutes between your last back squat and Part “B”, but leave the weights on the bar when you finish, you’ll come back to this.

WOD
One Set for Max Reps:
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
* Terminate the set if there is any excessive pausing at the top of the movement. Athletes may take a moment to take one full breath and brace for their next rep, but the set should be ended if more than one breath is taken at the top of the squat.

Tuesday

WOD

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

Wednesday

Strength
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some ideas on whats best for you)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

WOD
Open 2012 – 12.1 WoD
Complete as many Burpees as possible in 7 minutes.

Thrusday

Strength
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example for and athlete with a 18-190 DL – 145 x 6, 155 x 4, 170x 2, 150 x 6, 160 x 4, 175 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

WOD
Three rounds for time of:
20 Pull-Ups
40 wall balls (10/6kg)
ADV – CTB Pull ups

Friday

Strength
Three sets of:
Push Press x 3-5 reps
Rest 2 minutes

WOD
Three sets for max meters/reps of:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of 60/45kg Ground to Overhead
Rest 60 seconds

ADV – Power snatch on GTO

Saturday
????????
Unknown and Unknownable to athletes

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