Today’s Wod
May 26 2019
Sunday, May 26, 2019
WARM UP – MOBILITY
4-5 min aerobic / joint warm-up
Pre-squat hip openers, front rack and overhead stretches
—
Barbell tech/warm-ups & review WOD A primers
WOD A
Clean and Jerk primer:
Complete 3-4 working/building sets of:
3 Slow clean pulls, 3 Position clean, 1 Push press, 1 Push jerk, 1 Split Jerk (hold 2-3s in both jerks)
WOD B
CLEAN & JERK
Every 2:30 x 8 sets
Sets 1-2: Clean and Jerk x 3 @ 55-65%
Sets 3-4: Clean and Jerk x 2 @ 70-80%
Set 5-8: Clean and Jerk x 1 @ 85-95%
WOD C
CLEAN PULL X 3
PUSH PRESS
Every 2 min x 10 (5 sets each alternating)
1) 3 Clean shrugs @ 115-120% of 1RM clean
2) 5, 4, 3, 2, 1 Push press (Build each rep to a heavy single)
Weekly Summary
Program Summary: May 20th – 26th
Week 7/12: (De-load week)
Monday: Holliday Team WOD (9 & 10:30 Classes)
Tuesday: Back Squat + Lower body accessory
Wednesday: Aerobic conditioning intervals
Thursday: Upper body strength + Accessory
Friday: Snatch technique + Front Squat
Saturday: In-house Throwdown (no regular classes or open gym)
Sunday: Clean & Jerk + Accessory strength
Program Summary: May 13 – 19th
Week 6/12:
Monday: Back Squat + Snatch WOD
Tuesday: Upper body strength
Wednesday: Aerobic conditioning WOD
Thursday: Clean & Jerk + Front Squat
Friday: Bench press + WOD
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory strength
Program Summary: May 6th – 12th
Week 5/12:
Monday: Upper body strength + Partner WOD
Tuesday: Back Squat + Clean WOD
Wednesday: Aerobic conditioning intervals
Thursday: Mixed movement WODs
Friday: Snatch + Front Squat
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory strength
Wod Archive
May 26 2019
Sunday, May 26, 2019 WARM UP - MOBILITY 4-5 min aerobic / joint warm-up Pre-squat hip openers, front rack and overhead stretches --- Barbell tech/warm-ups & review WOD A primers WOD A Clean and Jerk primer: Complete 3-4 working/building sets of: 3 Slow clean...
read moreMay 24 2019
WARM UP - MOBILITY Dynamic joint warm-up and stretch (hips / thoracic / shoulders) Tech/Warm-up: Overhead squat / Snatch balance / 3 position snatch WOD A Every 2 min x 4 sets: 3 Snatch grip push press + 3 Overhead squats + 3 Snatch balance (50-60%) WOD B Every 2 min...
read moreMay 23 2019
WARM UP - MOBILITY Dynamic shoulder warm-up and activations for pressing and pulling --- With a light KB warm-up some pressing, pulling, and review Turkish get-ups WOD A Every 90s x 8 sets: (4 sets each alternating) 1) 6-8 Shoulder press @3,1,X,1 2) 6-8 Strict...
read moreMay 22 2019
WARM UP - MOBILITY 3 rounds of alternating between rowing and skipping warm-up drills Lower body stretch (Calves / Hip flexors / Hamstrings etc) WOD A Every 4 min x 8 sets (2 rounds of each - 32 min) 1) 500m Row 2) 2 min AMRAP Doubleunders 3) 500m Run 4) 2 min AMRAP...
read moreMay 21 2019
WARM UP - MOBILITY Dynamic lower body warm-up and banded glute activations/squats Pre-squat hip opener + core warm-ups WOD A Every 3 min x 5 sets: 3 Back squats @3,2,X,1 (55-65% across) --- Don’t go heavy on these, just work on perfecting your mechanics and...
read more
