WOD – Monday 3/11

Happy 311 day. Enjoy one of their classic songs today, you know you know at least one.

Spend 2 minutes in Z1
Then, barbell warm-up
Round 1 – deadlift, front squat, strict press
Round 2 – deadlift, hang clean, front squat
Round 3 – squat cleans

Group mobility as you progress through

Weightlifting complex – 3 power cleans + 2 hang cleans + 1 squat clean
1 attempt E2:00 for 16 min total
Big time complex. Lot’s of pulling off the floor. So really warm up that posterior chain before getting into this one. Really try to engage the big movers in all 3 of these lifts. When you complete a movement like a deadlift, you should notice the weight distribution is very heavy in the heels as you finish the lift. The deadlift is the foundation of pulling a barbell off the ground. The speed of the bar might change but the fundamentals of the lift do not. Because the purpose is different, the setup changes and therefore more weight will be forward when you begin. But, as you pull the bar towards your hips, drive the weight into your heels and keep it in your heels until after triple extension. Once your hips have opened fully, only then can you come to your toes.

“Park and Ride”
25/20 cals AB
30 squat cleans (185/125#)
25/20 cals AB
This workout is going to take some grit and determination. Scaling the weight appropriately will help you reach the intended stimulus. It should be heavy, but nothing over 75%. Because the barbell is so heavy, you should be going to singles right away, but it shouldn’t be so heavy that it takes you too long between reps. Work hard each minute of this one and use the clock to guide your rest. Being conscious of breaks between reps will go a long way towards keeping you on track.

1. Body Building – 4 rounds
10 SA DB incline bench (one arm locked out, the other arm completes the reps, do 10 and then switch)
15 hollow hold banded pull-downs
20 plank hold plate switches (use five 5# plates)
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded pull-throughs
3. Interval work – 3 rounds; not for time but for consistency and quality of movement
10 min EMOM
Evens – challenging number of DU’s unbroken (20, 30, 40?)
Odds – :30 HS walk (as far as possible, not UB)
*no more than 50′
4. Gymnastics – core piece
A. Hollow hold TABATA
B. Hollow crunch TABATA
5. Murph prep – Pre-season
The beginning stages of Murph prep, start thinking about it.
Complete 3 sets of 10 push-ups, 3 days this week.

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