Friday 170602

 

Saturday Schedule:
6a – NO Oly  Class
7a – WOD
8a — NO Striking or Skills class

9a –11a   USAW” Olympic Lifting Clinic.  Slots left  $35.00 per Athlete

Dynamic Warm-Up – Mobility
Prepare to for..

Strength: 4 sets each, alternating

A1: Rack Pull, 2-5 reps, increase weight or volume from 2 weeks ago. (80% +) 

A2: Single Arm High Pull, 5 reps per side

A3: 10-15 band pull aparts. Be sure to keep the upper trap turned off, and engage through the mid and low trap, between the shoulder blades.

WOD:
For Time: 15 min cap.

Advance:
10 Muscle Ups
100 Walking lunges
7 Muscle Ups
70 Walking lunges
4 Muscle Ups
40 Walking lunges 

RX:
20 Dips, ring or bar
100 Walking lunges
14 Dips
70 Walking lunges
8 Dips
40 Walking lunges

* Scale reps accordingly to maintain consistency of good mechanics, while applying intensity through descent. 100 shouldn’t take longer than 3 min, so stop at 3 min if going to go over.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

C: Alternate for 4 sets
C1: Tempo Front Squat  4 sets 4-5 reps @42X1 

C2: Single arm ring row, Max Rep,  OR Single arm bent dumbbell row 8-10, depending on how shoulders/arms are feeling. 

D: Alternate for 3 sets
D1: Single leg BIAS deadlift, with barbell 8-10 reps 

D2: Double KB Front Rack Carry, 200′ (Down and back, twice) for load.