Given the fact that I have the platform, I am going to brag a little bit about two incredible athletes. Sophie and Conner competed in the Southie Showdown in divisions of a ton of really talented athletes. An individual, grueling two-day competition that truly tested the fitness level of all the competitors. WOD after WOD, Sophie and Conner battled. In events that were built for them and events they’d probably rather never do again. At the end of the weekend, Sophie finished 9th out of 47 girls and Conner finished 14th out of 80 guys. Both should be incredibly proud, I know I am.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds for quality
10 banded good mornings
10 banded pull-aparts
20 air squats
20t SA banded strict press (10 on left/10 on right)
Mobility
Hip and posterior chain prep for the strength
Strength
A. Sumo deadlift – work up to a heavy double
B. SA KB press – 8 to 10 reps each side, 4 sets total
Sumo deadlift again. You guys are really doing a good job with it. Remember, it is so important to understand the “why” so we can better attack a given piece of our training. The Sumo DL is not only more efficient for developing the hips/posterior chain, but it is a much safer variation. Increase your Sumo DL and your Conventional Deadlift and your Back Squats numbers will invariably follow!
Single arm press, standing, 8 to 10 on one side, then the other. Make it heavy but understand good overhead positions. Rib cage down, head through, core engaged and everything is stacked.
WOD
“Rise and Grind”
10 min AMRAP
10 power cleans (165/115#)(115/75#)
10 wall balls (20/14#)
The fast workout of the week. Make sure when you choose your weight it should be something that challenges you into doubles and triples. Singles won’t make it fast enough, but going unbroken won’t allow for the right stimulus. Think between 55 and 60%. Any questions, ask your coach.
