WOD – Monday 5/13

Couple of cool things we have made available to you guys as members. Episode 3 of coffee with your coaches came out this week and it discusses the 5 negative thoughts you need to stop right now.

Also, the last blog post on scaling has seemed to have hit home for a few of you. If you haven’t read it, go look it over, it might help you approach some of the WOD’s this week.

Spend 2 minutes in Z1
Then grab a monster band and complete 2 to 3 rounds of
10 steps left
10 steps right
10 air squats
10 clam shells left
10 clam shells right
10 no weighted good mornings

The Port squat mobility series

Back squat – 3×5
*the goal is to be around 65, 75 and 85% of the single on 4/29
Warm up for this session really well and document it all in Wodify. What weights did you use, how did those weights feel, could you have used more, or should you have you used less?

If we are spotting the back squat, we need to be confident in our approach. It is ok to tell someone that you do to want that responsibility. Find someone who is will to get right under the armpits to not only help the person up but prevent them from coming forward. If you prefer, ask two people to help, but make sure you communicate with each of them. Do not simply assume that they will pick the bar off your back when things start to go south. Discuss keywords and have a good understanding of what’s going to happen and when.

If the weight is something you are nervous about getting stuck in the hole, get comfortable with bailing behind you.

“Racing like Daytona”
3 rounds
21 ring dips
150’ walking lunge
6 squat cleans (185/125#)(155/105#)
*clean should be around 70% of your 1RM
The clean is going to start heavy and only feel heavier as the WOD progresses. So really pay attention to the percentage today. It shouldn’t have to be said, but you can click the Rx button if it fits into the percentage. The highest the weight should be is 185/125#, but you’d need a squat clean of 265/180# to have that kind of weight on the bar. For most, scaling the clean is the easy part, simply lower the weight. But what about those pesky ring dips, what’s your approach there?

1. Murph Training
Complete in any fashion throughout the week
50 pull-ups
100 push-ups
150 air squats
1 mile run
2. Body building
3 to 5 rounds
1 round of barbell 21’s
10 OH tricep extensions (1 heavy DB)
12 reverse flyes
14 GHD back extensions
16 Russian twists on the GHD
3. Unilateral work
Goblet reverse lunges – 4x8e
Single arm banded row – 4x12e
4. Core work
Complete 100 of each
Banded ab pull-downs
Foam roller shoulder roll-outs

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