Thursday, Week One, Max Effort Upper Body – Part A (25 min):
A) Upper Body Soft Tissue Warm-Up (4 Min):
Hold for up to 60 seconds with maximal pain tolerance for two rounds of:
Stretch 1 – Band Wrist Stretch, Right Arm
Stretch 2 – Band Wrist Stretch, Left Arm
Stretch 3 – Band Triceps Stretch, Right Arm
Stretch 4 – Band Triceps Stretch, Left Arm
B) The Shoulder-Press Warm-Up (4.5 Min):
With and empty or lightly loaded barbell, perform as many reps as possible of each exercise in 45 seconds for two rounds of:
Exercise 1- Overhead Shrug
Exercise 2- Snatch Rotations
Exercise 3 – Shoulder Press
C) Technique (.5 Min): Shoulder Press and GHD Russian Twists
D) Strength (16 Min):
“SHOULDER-PRESS”
In teams of 2-3 athletes of similar strength, complete 1 round, every 2 minutes for 16 minutes (8 Sets) ramping up to your one repetition maximum of:
Rx
Station 1- Shoulder-Press
Station 2- Max GHD OR Floor Russian Twists (Optional)
Start with light load and slowly increase the weight each set until the final set where you try to set a new 1RM PR.
Note 1 RM: ___
Thursday, Week One, Lactic-Acid Metcon – Part B (25 min):
A) The Burgener Clean and Jerk Warm-Up (5 min):
With an empty or lightly loaded barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:
Exercise 1 – Bar Wrist Stretch
Exercise 2- Down and Up
Exercise 3- Clean Grip Power Pulls
Exercise 4 –Power Clean
Exercise 5 –Push-Jerks
B) Technique (2 min): Rowing and Assault Bike
C) WOD (18 min):
“AMAZING GRACE”
Complete one 90 second round resting 30 seconds after each round, every 2 minutes for 18 minutes (9 sets) for max repetitions of:
Rx
In 90 Seconds, Sprint 150 OR Assault Bike 450 Meters
Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible
Rest 30 Seconds
In 90 Seconds, Row 200 Meters
Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible
Rest 30 Seconds
In 90 Seconds, Assault Bike 450 Meters
Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible
Rest 30 Seconds
L1: (#95/65)
L2: (#65/45)
L3: (#45/35)
MOD: (#35/15) OR Kettlebell OR Dumbbell Clean and Jerks
Note Rounds and Reps Completed: ___+___
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