Monday 5/9 - 5/13
Strength / Skill
20 minutes to build to and complete 6 sets of the following complex:
2 hang power cleans
2 hang squat clean
WOD - 4 rounds for time (16 min cap)
9 db thrusters (50/35#)
12 pull-ups
500m row
Coaches Notes
Strength/Skill: all sets should be completed at a heavy weight, but athletes can build in weight. avoid big weight jumps between the sets. the focus should be on correct torso positioning and reaching full extension before pulling under the barbell.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid breaking up the thrusters
2) keep consistent sets on pull-ups
3) push the pace on the row during the last round to get over the finish line
Tuesday
Strength / Skill
10 minutes to build to a heavy 3 push press and 2 push jerk, then
E2MOM for 5 rounds complete 6 push press and 4 push jerk using 70-75% of what you hit before
WOD - 14 min amrap
25 double unders
15 deadlift (185/135#)
10 burpees
5 front squat (185/135#)
Coaches Notes
Strength/Skill: go right from the push press into the push jerk, do not re-rack the bar. during the push press focus on driving with the legs and squeezing the glutes and quads. during the push jerk focus on hitting that same extension, but then pressing under the bar and receiving with locked out arms.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) keep manageable sets for the deadlift
2) avoid breaking up the front squat
scale double unders to 50 singles or 15 lateral hops over the barbell
Wednesday
Murph Prep WOD - 3 rounds for time (40 min cap)
800m run
30 kb swings (50/35#)
30 wall balls (20/14#)
30 push ups
30 box jumps (20/24")
Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) break up the movements to avoid hitting failure on any movement
2) avoid going out too hot and burning up in the later rounds
Thursday
Strength / Skill
10 minutes to build to a heavy 4 rep front squat, then
E2MOM for 5 rounds complete 4 one and a quarter front squats using 80% of what you hit before
WOD - every 3 mins for 5 rounds (15 mins)
2 wall walks
12 alternating db snatch (50/35#)
12 toes to bar
Coaches Notes
Strength/Skill: focus on staying active in the squat the entire time, do not let athletes relax in the bottom position at any time. athletes should be "on tension" the entire time in the squat; looking for active glues and core.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) get as close to the wall as possible while doing wall walks
2) rush the transitions between each movement
3) move quickly to get as much rest as possible each round
wall walks can be scaled to 8 challenging Z-press. snatches should be completed unbroken every round. break up the toes to bar early to avoid burning out in the later rounds.
Friday
Strength / Skill
20 minutes to build to and complete 6 x 12 DB bench press - between rounds complete 5 - 7 supinated
grip pull ups (chin-ups).
WOD - 16 min amrap
10 hang power cleans (95/65#)
10 push press (95/65#)
10 front rack lunges (95/65#)
1000m bike
Coaches Notes
Strength/Skill: focus on controlling the DB and don't allow it to drift during the press. core should be engaged and scapulars retracted the entire time. scale to banded pull-ups or 5 second eccentric negatives.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) hold onto the barbell as long as possible each round
2) avoid treating the bike like rest
weight should be scaled where each movement can be completed unbroken in the early rounds.