Athletes, see below for next week’s programming. This week finishes the 1 rep max test cycle. We will do another cycle in 6-8 months. To see improvement over time, focus on good form and listen to your body by keeping your workouts as intense as your muscles and lungs allow, but pushing past the mental barrier that tells you to stop.
180730
Clean and Jerk Tutorial:
https://www.youtube.com/watch?v=IcCGLoNqN2U&t=39s
- EMOM 7
With a barbell:
Power Clean
Clean
Push Jerk
Split Jerk
- 1 Rep Max Test: (Squat) Clean & Jerk
2×5 @ 50-60%
2×3 @ 60-70%
2×2 @ 70-80%
??x1 @80+% until 1 RM
180731
Front Squat Points of Performance:
https://www.youtube.com/watch?v=fBIkX2AoJG4
- Front Squat
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.
Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69% - “Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
180801
Snatch Points of Performance:
https://www.youtube.com/watch?v=LCmzAJAubDo
- EMOM 7
With a barbell:
Snatch High Pull
Hang Power Snatch
Power Snatch
Hang Snatch
Snatch
- 1 Rep Max Test: Squat Snatch
2×5 @ 50-60%
2×3 @ 60-70%
2×2 @ 70-80%
??x1 @80+% until 1 RM
180802
- “Death Race”
5 Rounds:
15/12 Calorie Row
10 Burpees - Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises
Romanian Deadlift:
https://www.youtube.com/watch?v=GZAKFRNtxLY
Sumo Deadlift:
https://www.youtube.com/watch?v=wQHSYDSgDn8
180803
Back Squat:
https://www.youtube.com/watch?v=sFXlSwXWIv0
- Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85% - Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat - Conditioning
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders
180804
Kyle, Dena, Josh, and Sam’s Farewell WOD
