Monday, September 15 - Saturday, September 20
Monday, September 15
Warm-up: 2:00 easy row (1x) directly into 8-6-4 clean pull + clean high pull + muscle clean + banded good morning + alt Cossack squat + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips)
WOD:
For time -
1,600 meter row
-3:00 rest-
800 meter row
-2:00 rest-
400 meter row
-1:00 rest-
200 meter row
Accessory:
Accumulate 20-40 dips from dip handles, banded if necessary (rest as needed)
https://youtu.be/o2qX3Zb5mvg?si=4fw7mipnj3MI7a8F
Tuesday, September 16
Warm-up: 2 rounds - 6 deadstop KB swing (light) + 8 alt pistol squat to bench + 6 alt DB snatch (light) + 8 pvc pass through + 6 alt walking lunge (no weight) + :30 banded bent-over row
WOD:
30:00 EMOM -
14 DB crush grip bicep curl (video below)
12 DB lat pullover
10 alt pistol squat
Max alt DB snatch
Rest
12 DB plank pull through, feet elevated if possible
10 dead stop KB swing (70/53 or 53/35 or 40/25)
8/side DB 3-point row (video below)
Max DB overhead walking lunge, switch arms every 5 reps
Rest
*Suggested weight for all DB movements = 50/35 or 40/25 or 30/15
https://youtu.be/at2g_OGyuDE?si=_hyHgFv1BjMRuogg
https://youtu.be/xeJMDUC5nck?si=vKAdUtvAmc4-Jopz
Accessory:
3x10 hip thrust @ moderately heavy weight