Wed, 10.06.21

WODAPALOOZA focus also.

Recover from wods today


Complete:
AM/Mono: Run
400m run every 3 min x 5
400m run every 2:30 x 4
400m run every 2 min x 3

Warmup:

5 min bike

AMRAP 5 of “Cindy”

+

5 rds of

:10 HS hold and inverted stretch + 10 hang scap squeezes and push pull on pull-ups bar

+

3 rds

:30 bike sprint + 10 alt db clean and press + 10 goblet squats

+

5-7 min of specific athlete mobility prep for weightlifting movements

Weightlifting:
Split Jerk :  2RM + 2 x 2 @90%
Front Squat : 3RM , 1 + 1/4 FS

Conditioning:
A. repeats
20/15 cal bike
15/12 cal ski
9 db box step overs 70/50’s over 24/20″
rest 3 min x 4 rds

B. AMRAP 10 @70%
12 GHD Situps
9 Strict pullups
6  DB semi sup Bench Press 70/50’s
30 double unders

BECOMPLETE:

  1. yoke walk x 50-60′ x 6 working sets, HEAVY
  2. With Sandbag 150/100:
    3 SANDBAG to shoulder + 60′ bear hug walk + 3 sandbag to shoulder + 60′ bear hug walk + :30 sandbag wall sit; rest accrodingly x 4 rds
  3. Reverse hyper 3 x 30
  4. db single arm rows x 6-8 HEAVY each side x 4 sets
  5. Bent over barbell row 4 x 6, HEAVY
  6. DB Alt hammer curls 14 reps x 4 sets
  7. banded deadbugs. 4 x 20 alt
  8. banded thoractic twists 3 sets of 15 each side
  9. Crossovery Symmetry protocol