Nice job on the events at WOD wars.  I saw some pretty good row times and some great numbers on the thrusters.  I hope you guys had a good time.

Monday
Power-lifting Class 
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday)
+
amrap thrusters in 6:00 @ 135, no scaling!

OR

deadlift 5, 4, 3, 2, 1 rest 3:00
go heavy but keep an absolute straight back and good technique (TnG)
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday
+
amrap thrusters in 6:00 @ 135, no scaling!

Tuesday
A1. weighted dips 2-4 x 6 rest 2:00
A2. weighted strict CHEST TO BAR pullup clusters 1.1.1.1 x 6 rest :15 between reps and 2:00 before going back to dips
+
1k
Row for time

Wed
off

Thursday
A. back squat clusters 3.3.3 x4 rest :20 between reps and 3:00 between sets
-go heavy, but no failed reps!  these do not have to be eyes popping out of your head squats
+
(do not go super light on back squats to conserve for the wod)
Karen
rest @least 12:00 minutes before starting Karen from the last set of back squats, spend 5-6 of those minutes on the foam roller

Friday
Oly 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00
B. farmer's walk 25m x4 (at LEAST #70 here if you have access to heavier dumbbells use them)
rest 1:00
OR


A. hang power clean 2, 2, 2, 2 rest 2:00
B. power clean + 3 pushPRESS  Rest 3:00 x4 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00

Saturday 
A. build to a tough squat clean in 8:00 AFTER a good warm up
rest 2:00
B. AMRAP 90% of A for 4:00
rest 2:00
C. AMRAP 80% of B for 4:00

airdyne sprints :45 sec 
rest 4:15 x 5 







 


Comments

Lesher
07/14/2013 3:02pm

So if we built to a max thruster on Saturday, we don't have to do the 1RM on Monday?

Reply
Brandon
07/14/2013 8:11pm

Basically, unless you feel like doing it. You could try maxing push press or front squat that day instead.

Reply



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