Sunday, May 7 - Saturday, May 13

Sunday, May 7 - Rest Day

 

Monday, May 8

Strength: Push Press

  • Establish a 1 Rep Max (compare to 12/7/16)

WOD: For Time

  • 800M Run
  • 100 Wall Balls (14/20)
  • 800M Run

*25 minute time cap.

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Pause Jerk + Hold Catch - 5x2
  • High Hang Clean - 3x5
  • Clean Above the Knee - 5x2

Strength Work

  • Banded Side Steps - 2x10 each 
  • Back Squat - 2x10 at 60% (+ 5-10 lbs)
  • Squat Jumps - 2x10 at Bodyweight
  • Strict Pull-Up - 3x8
  • Bent Over Rows - 3x8 (+ 5-10 lbs)

 

Tuesday, May 9

Warm-Up: Rolling

  • 5 Frames

*2 burpees per penalty point.

WOD: Buy-In + "Annie" For Total Time (compare to 10/19/16)

Buy-In

  • 750M Row

then...50-40-30-20-10

"Annie" 

  • Double Unders
  • Sit-Ups

Mobility Work: 2 Rounds 

  • 30 sec. Downward Dog
  • 30 sec. Cobra Pose
  • 30 sec. Alternating Thread the Needle (view here)
  • 30 sec. Wall Calf Stretch (each leg)

 

Wednesday, May 10

Strength: Hang Clean + Clean

  • 5 sets

WOD: Every 3 Minutes (4 Rounds)

  • 10 Hang Power Clean (103/155)
  • 15 Box Step Ups (20/24")

*Each round will start at 0:00, 3:00, 6:00 and 9:00 minutes. 

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • Snatch Above the Knee - 5x2
  • Snatch Stage Pull - 3x3

Strength Work

  • Lateral Lunges - 2x10
  • Back Squat - 4x5 at 80% of 1RM
  • Squat Jumps - 5x10 at Bodyweight
  • Push Press - 3x5 at 3/4 Bodyweight
  • Push-Up - 3x8
  • Plank - 3x30 seconds

 

Thursday, May 11

Strength: 10 Minute EMOM

Minute 1:

Minute 2:

WOD: 20 Minute AMRAP

"Rankel" (compre to 10/29/14)

  • 6 Deadlift (153/225)
  • 7 Burpee Pull-Ups
  • 10 KB Swings (35/55)
  • 200 M Run

 

Friday, May 12

Strength: 10 Minute MOMO

Front Squat

  • 5x5

WOD: 15 Minute Ladder

  • 1 Muscle-Up 
  • 2 Handstand Push-Up 
  • 4 Pistols 
  • 2 Muscle-Up
  • 4 Handstand Push-Up
  • 8 Pistols
  • 3 Muscle-Up
  • 6 Handstand Push-Up
  • 12 Pistols
  • 4 Muscle-Up
  • 8 Handstand Push-Up
  • 16 Pistols

...keep climbing the ladder until 15 minutes expires.

 

Saturday, May 13 - Good luck to Coach M'Kelle at USA Weightlifting Nationals today! 

WOD: 32 Minute MOMO

  • Row (calories)
  • Plank Hold
  • Burpee to Plate
  • KB Sumo Deadlift High Pull (35/55)

*M'Kelle takes the RED platform around 4:30PM CT in the 63Kg A weight class. To stream LIVE feed for USAW Nationals meet click here

Posted on May 7, 2017 .