Aug 23 2016
WOD NOTES Fight gone bad style… Fitness and Performance 3 sets for reps 60 sec DU 60 sec KB Swings 24/20 60 sec Wall balls 20/14 60 sec Burpees 60 sec Plank on rings 60 sec Rest Sport Dynamic prep Prayer stretch x 60 sec Wrist mobility x 60 sec Indian club circles x 20 Power clean + Hang power clean 5 x 1 @85% (of power clean) BTN Jerk Build up to 1 RM BTN Push press Build up to 5 RM Clean grip deadlift 4 x 6 @75%
Aug 22 2016
WOD NOTES Today we test the gold standard in rowing. Talk to your trainer before starting to help with your goal race today…..but here are some simple guidelines: 1- Get a good solid start with some speed 2- Transition smoothly into your pace and watch your average 3- 250m – 750m build mental confidence and stay smooth 4- 750m – 1250m stay strong and keep pace 5- 1250m – 1500m start increasing speed 6- 1500m – 1750m increase speed again 7- 1750m -1900m keep the stroke long and strong 8- last 100m sprint for home!!! Fitness and Performance Muscle prep: Band hip distraction x 60 sec each Ankle stretch x 60 sec each Band reverse fly’s x 15 Row prep (5 minutes) Set the damper @your preference Start SPM @18 and increase SPM by 2 each minute Working technique, and stay smooth. Rest 5 minutes While resting plan your “race…
Aug 20 2016
WOD NOTES Team effort today. How many meters can your team complete? Fitness and Performance Teams of 2, Alternating fulls sets 20 minute AMMAP 250 m row 10 Wall balls Sport Snatch grip sotts press 4 sets x 5 reps Drop Snatch 4 sets x 3 reps 20 minutes Building up to heavy set Halting Snatch DL + Snatch 2+1 Press in split stance 5 sets x 3 reps Build up to heavy triple
Aug 19 2016
WOD NOTES Working on some hypertrophy followed by a movement flow practice with a focus on shoulder mobility and stability. Fitness and Performance 4 sets One arm DB row x 8-12 each Band lat pulldowns x 12-15 Alternating DB biceps curls x 20 reps x 3 rounds 30 seconds Mace 360’s right 30 seconds Mace 360’s left 60 seconds rest 30 seconds Double Indian club circles (internal) 30 seconds Double Indian club circles (external) 60 seconds rest 60 seconds Alt. reverse lunge steel club 60 seconds rest Sport Jerk support 80% x 2, 90% x 2, 100% x 2, 110% x 3 x 2 Trap 3 raises 4 x 6 w/pauses