Wed, 04172013

Competitors heading to Weightlifting Wed. That is fine, but that comes last. Separate sessions be ideal. And ONLY singles at WLW!

A. Bench Press - Doubles
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility

Sunday, 04142013

Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)

***25 Min Cap

Rest 15 min

B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183...


Session 2:
A. Strength Focus - (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead

Rest 3 min

AMRAP 2
Sqt Clean Thrusters - KB's (53/35)

C. AD / Row - Intervals
^whichever hits weaknesses more

***For A, Strength Focus
Chase - Front Squat
Jordan - Deadlift / Clean Pulls
Brandon - Squat
Justin - Squat
Lynn - Deadlift
Kellie - Deadlift
Danielle - Deadlift
Lindsey - Deadlift