Tuesday, 08.20.19

Ashley W. – getting after Wodapalooza Workout 1

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Performance:

A. Clean Pull @100% x 2 reps x 3 sets

B. Deadlift : 1.1.1 cluster – :10 rest between / 3 min rest between sets : climbing

C. Row / Burpee EMOM

X 20 minutes

Minute 1: 15 /12 cal row

Minute 2: 15 burpees over rower

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Competition:

Weightlifting:

A. Clean Pull @100% x 2 reps x 3 sets

B. Deadlift : 1.1.1 cluster – :10 rest between / 3 min rest between sets : climbing

C. Weighted Chinups : 3-3-3-3-3

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Conditioning:

A. Row / Burpee EMOM

X 20 minutes

Minute 1: 15 /12 cal row

Minute 2: 15 burpees over rower

***Many are hitting the Wodapalooza WOD 1 announcement. If so,

AM = Weightlifting.

Afternoon = Wodapalooza

PM = Row / Burpee WOD

* those who have this luxury / schedule etc

B. EMOM x 15

Minute 1: 5 Hang Power Cleans 225/153 OR 80% ish give or take

Minute 2: 15/12 cal ski Erg

Minute 3: 12 GHD Situps

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BECOMPLETE:

1. Emom x 10: minute 1: 10/8 cal bike

@70%. Minute 2: 16 v up hold Russian twists w/ wall ball

2. Accumulate 3 min in each split position : straddle etc

3. Accumulate 2 min in a bridge hold *modify accordingly

4. Band stretching work ; hips / hamstrings / shouidars ; spend 10-15 min

5. Crossover symmetry recovery

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