Friday, 011119

All: (Wodapalooza folks have started their taper / de-loading up to next week). If haven’t been on that email to folks, please message in.

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Weightlifting:

A. Clean & Jerk; 5RM TnG ; starting at 65% of your 1REP and climbing every 2 minutes to max for the day

B. Single DB OH Step Up; (same arm overhead, same leg step up)

4-5 each leg x 3-4 sets;

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Gymnastics: (as add on for weakness work)

A. Strict HSPU / Kipping

Option 1:

Strict HSPU; shooting for larger sets 8-10 reps x 4 sets – choose deficits or weights for those pushing there

Option 2:

Kipping HSPU – options for your levels

4 x 15 UB (1)

5 x 10 UB (2)

7 x 6 UB (3)

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Conditioning:

A. Ladder – AMRAP 9

C2b Pull-ups

Deadlifts

3.6.9.12.etc

3 of each, then 6 of each, 9 of each etc.

*via online recommendation. Unsure where wod originated.

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Becomplete:

1. Single leg deadlift band work : 3 sets of 8-10 reps

2. Dead bugs 3 x 15 each side

3. Banded side steps. 30′ x 5 each side

4. Single arm DB seated press (semi Supinated) x 6 reps x 4 sets each aids

5. Accumulate 2 min in each stretch position

6. 3-5 min of bridge work

7. Crossover symmetry

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Masters:

warmup

4-5 mins of rolling out

5 min bike:

1 min @60%

1 min @80

1 min @:30 E/:30 H

1 min @:20 E/:20 H

1 min @::5 H/:10 E

3 Rounds

2-3 Strict Pull-ups w/Pause @bottom

5-7 Push-ups

9 Air Squats

5 BB DLs

3 BB Sqt Clean Thruster

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A. Clean & Jerk; 5RM TnG ; starting at 65% of your 1REP and climbing every 2 minutes to max for the day

B. Ladder – AMRAP 9

C2b Pull-ups

Deadlifts

3.6.9.12.etc

3 of each, then 6 of each, 9 of each etc.

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Becomplete:

1. KB Front Rack Spli Squats: 3 sest x6-8 reps **each side

2. RDLs: 3-4 sets x7-9 reps

3. Alt. DB Rows in a sorensen hold: 3 sets x8-12 reps

4. Accumulate 3 min L-sit hold

**Every break immediately perform 20 weighted Russian twist

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