SWOD de-load Week 8 Back Squat* (15 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×5 …
Announcements:
WOD
25 DB Thrusters (40/30)
25 Pullups
25 Alt DB Power Snatches (40/30)
25 Box Jumps w/Step down (24/20)…
Announcements:
Inner Hamstring Opener 3×5 (long inhale on descent)
https://www.youtube.com/watch?v=eL2RAFOa1CE&t=109s
SWOD (16 min)
Week 2/4 Linear Progression Phase
Deadlift: …
Skill: Work on a weakness w/drills from coach (Athlete’s choice) or Make up M-W SWOD
WOD
8 Ring Dips
10 DB Power Cleans (40/30)
12 Ball Slams (30/20)
400m run
4 Rounds
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 7 Clean and Jerk Progression Deload/Technique day (15 min)
2 Cleans and 1 Jerk x 3, don’t go past 65%
Cleans and Jerk x 3, don’t go past 65%
WOD…
SWOD (16 min)
Week 2
A. Snatch Balances 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-3: Snatch x 3
Minutes 4-6: Snatch x 2
Minutes 7-10: Snatch x 1
WOD
30 Sec Max Reps OHS …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 7 Back Squat* (15 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
“+” denotes do that number of reps and then as …
“Inner Hamstring Opener 3×5 (long inhale on descent)
https://www.youtube.com/watch?v=eL2RAFOa1CE&t=109s
SWOD (18 min)
Week 1/4 Linear Progression Phase
Deadlift:
Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5
WOD
AMRAP 12 min
3 DB …
Skill: Work on a weakness w/drills from coach (Athlete’s choice) or Make up M-W SWOD
WOD
4 Rounds of:
20 Box Jumps (24/20)
10 Strict Pullups
200m run w/Medball
SWOD
Week 6: Clean and Jerk Progression (16 min)
2 Cleans and 1 Jerk x 2
1 Clean and 1 Jerk x 4 (Try to beat last week)
WOD
AMRAP 2 min
Front Squats (115/85)
Rest 1 min
AMRAP 3 …