Daily Archives: 04/05/2017

Thursday 4.6.17

Note – We are starting a new 10 week cycle this week. It’s very important to record your numbers. We’ll be using these numbers throughout the cycle and we will re-test.

Strength.
A. E2MOM until failure (12 min cap)
1RM Deadlift – start at 70%, climb in weight

B1. 3 sets
Max Rep DB Shoulder Press – 20-25% of BW
Rest 1 min
B2. 3 sets
Max Rep Double Russian KBS – 70/53 – 53/44
Rest 2 min
*Superset = alternate between exercises

Weakness Work.
Choose ONE Base on what you need to work on most:
Option #1 (Half-Marathon or Endurance Training)
3 x 800m, REST 4:00

or if training for Lincoln Half-Marathon

6 x 1200m, REST 4:00

Option #2 (Gymnastics/Muscle-up Development)
EMOM x 5
Max UB set of Ring Rows w/feet on a box
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work in the next 8 weeks)

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Competitor
*Week 1*
Day 4/6

Olympic.
A. E3MOM until failure (18 min cap)
2 position Hang Squat Clean + Jerk (hang, hi-hang, jerk)

B. 5×5 Clean Pull on Riser – 70% Clean
*See video at bottom of page

C. Find 1RM Front Squat

Strength.
A. E2MOM until failure (12 min cap)
1RM Deadlift – start at 70%, climb in weight

B1. 3 sets
Max Rep DB Shoulder Press – 20-25% of BW
Rest 1 min
B2. 3 sets
Max Rep Double Russian KBS – 70/53
Rest 2 min

Skill (Muscle-up Development).
EMOM x 5
Max UB set of Ring Rows w/feet on a box
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work in the next 8 weeks)

Odd Object.
3 sets:
3 stone to shoulder (Right side)
7 squats w/stone on shoulder (Right side)
Rest 2 min
3 stone to shoulder (Left side)
7 squats w/stone on shoulder (Left side)
Rest 2 min
*Work up to AHAP over 3 sets

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