Friday Feb 28th
STRENGTH
A1) Snatch Push Press 75% for 3 x 2
A2) Overhead Squat (paused 3 sec in bottom) 75% for 3 x 1
B) Snatch Max Effort Competition Style (*see Golden Rule) Pull to Hip + Snatch: Max
C) Clean and Jerk Max Effort Competition Style (*see Golden Rule) Clean Pull to Hip + Clean + Front Squat + Jerk: Max
D) Bench Press
Set 1: 88% x 2, rest two minutes, then 73% x 6
Set 2: (add 10lbs to each weight if possible) 88% x 2, rest two minutes, then 73% x 6
Set 3: (add 10 lbs to each weight if possible) 88% x 2, rest two minutes, then 73% x 6+
E1) JM Press 5x 8
E2) Cable Mid Row 5x10
E3): Seated Dumbbell Curls 5 x 10
CONDITIONING
5 Rounds
10m HSW
20 Single Arm KB Squat Cleans #70#55#35 (it should be very hard for you to get 20 of these without resting in your later rounds. Don’t go light)
100 Double Unders (screw your feelings xoxo)
Not For time
Cool down bike
Wednesday Feb 26th
ACTIVATION
2 Rounds
20 Band Pull Aparts
10 OHS
5 Wall Walks
MAKING MUSCLE - HA!
5x20 Bamboo OHS (AHAP)
CONDITIONING
21-15-9
TTB
HSPU
3 Min Rest
21-15-9
TTB
RDL #185#135
For Distance
Every 2 Min
15 Mid Hang Muscle Snatch #65#45 + 30 M Run (add 10 m per round until you fail)
Tuesday Feb 25th
ACTIVATION
50 Hip Press
25 Swiss Ball Leg Curl
2 Rounds
20 Good Mornings
20 Lunges
10 Cal Bike
STRENGTH
Back Squat 3RM (9 RPE, first rep only is paused 3 sec)
Bench Press 88% for 5 x 3
A1) Dumbbell or Kettlebell Push Press 4 x 8
A2: Dumbbell Triceps Extension 4 x 10
A3: Kettlebell Batwing Rows (2 sec pause on chest) 4 x 10
CONDITIONING
Every 3 Min for 6 Rounds
250 Row
3 Double KB Clean + 40 yard Front Rack Walk
For Time
100 Cal Bike
Monday Feb 24th
ACTIVATION
2-3 min banded glute
then 3 Rounds
5 Walkout with sampson stretch
10 Thusters
5 Pull Ups
STRENGTH - U Pick 2
Snatch
Set 1: 78% x 2, 83% x 1, 88% x 1
Set 2: (add up to 10lbs) 78% x 2, 83% x 1, 88% x 1
Clean and Jerk
Set 1: 78% x 2, 83% x 1, 88% x 1
Set 2: (add up to 10lbs) 78% x 2, 83% x 1, 88% x 1
Sumo Deadlifts 5RM (9 RPE, eccentric slower than concentric), then -10% for 5
CONDITIONING
AMRAP 13 For TIme
3 Power Snatch
12 GHDSU
36 DUs
AMRAP 3 Min Interval
15 Muscle ups
ME Thrusters 135/95
rest 3 Min
AMRAP 3 Min Interval
12 Muscle ups
ME Thrusters 135/95
rest 3 Min
AMRAP 3 Min Interval
9 Muscle ups
ME Thrusters 135/95
rest 3 Min
Saturday Feb 22nd
ACTIVATION
Get warmed up for squats (hip circle, Hip Openers, Planks, Hip extension)
STRENGTH
Back Squat
Set 1: 90% x 1, rest two minutes, then 80% x 4
Set 2: (add 5-10 kg to the 1 rep set if possible) 90% x 1, rest two minutes, then 80% x 4
Set 3: (add 5-10 kg to the 1 rep set if possible) 90% x 1, rest two minutes, then 80% x 4+
Deadlifts (2 inch deficit, Med Orange bands) 5RM (8 RPE, eccentric slower than concentric), then -10% for 5
A1: TRX Leg Curls (dumbbell, band, or machine) 3 x 10
A2: Rear Leg Elevated Split Squats (focus on vertical spine, 2 sec pause at parallel) 3 x 5 each leg (start with 7 RPE and work up to 9 RPE)
CONDITIONING
AMRAP 5 Minutes
Ski 1k/850m
Max Rep Double DB Snatch in remaining time 50s/35s
Rest 3 Minutes
AMRAP 5 Minutes
30 Double DB Snatch 50s/35s
Max Distance Ski in Remaining time
Rest 3 Minutes
AMRAP 5 Minutes
Ski 1k/850m
Max Rep Double DB Snatch in remaining time 50s/35s
Rest 3 Minutes
AMRAP 5 Minutes
30 Double DB Snatch 50s/35s
Max Distance Ski in Remaining time
Friday Feb 21st
ACTIVATION
Floss Shoulders
20 Pass Through
then
4 rounds
100 M Run
8 Pause Air Squats with warrior pose
8 Push Press
8 Gymnatsy Kips
STRENGTH
A1: Snatch Push Press 73% for 3 x 2
A2: Overhead Squat (paused 3 sec in bottom) 73% for 3 x 1
Snatch Max Effort Competition Style (*see Golden Rule) 2 Pulls to Hip + Snatch: Max (9 RPE)
Clean and Jerk Max Effort Competition Style (*see Golden Rule) Clean Pull to Hip + Clean + Front Squat + Jerk: Max (9 RPE)
The Golden Rule states: If you miss during a one-rep max, either 1) wave back down to 85% and work back up or 2) stop. If you work back up, either 1) stop on a good make or 2) if you miss again, wave down to 80% for 1 make and stop on a positive. The goal is no misses, but at worst case two misses. If you start having lots of misses, it will affect your overall program in a very negative way. Be smart! The goal is ZERO misses! - Pyrros Dimas
Bench Press
Set 1: 85% x 2, rest two minutes, then 70% x 6
Set 2: (add 5-10 kg to each weight if possible) 85% x 2, rest two minutes, then 70% x 6
Set 3: (add 5-10 kg to each weight if possible) 85% x 2, rest two minutes, then 70% x 6
CONDITIONING
For Time
20/14lbs vest:
30 Burpee Box Jump Overs 24/20″
2 Muscle Ups
25 Burpee Box Jump Overs
4 Muscle Ups
20 Burpee Box Jump Overs
6 Muscle Ups
15 Burpee Box Jump Overs
8 Muscle Ups
10 Burpee Box Jump Overs
10 Muscle Ups
- Wodapalooza 2020