How are your goals coming along? Are they on the board yet?
Warm-up
Sign into Wodify and then spend 2 minutes in Z1
Then, 3 rounds of an evolving barbell warm-up
10 deadlifts
10 bent over rows
10 strict press
Mobility
Group mobility as a class
Strength
Weightlifting complex – 1 power clean + 1 push jerk + 1 hang power clean + 1 split jerk
Complete 1 lift E:90 for 12 min
Please use last week as an opportunity to reflect and grow as an athlete. Build off of it. Some of us stayed at a certain weight, some built, either way, you should be able to improve on something.
Skill
The rope climb – spend 10 minutes working on technique with a step back in progression.
Quick session. The rope climb is the perfect demonstration of how ‘Technique beats Strength’ every day of the week. In a WOD that is going to test your muscle endurance, being able to rely on good technique when you get fatigued will be incredibly important. The only time we can work on technique is through practice. Practice is defined by repetition under low volume and intensity. Here, we will try to do a little of that.
WOD
“Save the Grip”
5 rounds
1 rope climb
20 KBS (70/53#)(53/35#)
300m row
Rest :45
Simple. In the title. Where can we relax and let the grip recover a bit? It might become an issue.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded ab pull-downs – accumulate 100
