Thursday, 4/21/11. Workout of the Day.

20 Apr

Knees should make contact with the elbows, not the triceps.

CFCC WoD:


SMR for the Day:  While Supine: Lax ball to posterior capsule + upper traps, with flexion and extension at shoulder. 1m each.  Lax ball to hip flexors.  1m each.
Dynamic Mobility Circuit:  12-8-4 rep rounds of: Leg swings, hip swings, heel pressdowns, passthroughs, PVC overhead reverse lunge with twist from hip, overhead squats. (all single side movements are “each”.  so 12 leg swings each side to start, for example).
Mobility WoD #71: Barbell loaded t-spine extension on foam roller.  1-2m.
Strength:  Overhead Squat, 5 work sets of 5 reps.
*Try to increase the weight each set.  Only count complete sets of 5, and add up total weight moved.  For example, 100×5, 120×5, 140×5, 150×5, 160×5 would be a score of 670.  Strive to beat your total from last Thursday.  This should not be a true 5 rep max.  Focus on technique and perfect posture.
Metcon: 
21-15-9 reps of:
Overhead Squats, 135/95lbs
Knees to elbows (sub front plank if no full ROM, 3:1 in seconds.  63-45-27).
*10m goal, 15m cap

Conditioning Bias: 18-15-12-9-6-3 of:  Overhead squats, Knees to Elbows
Strength Bias:  Front Squat, peak set of 5, starting at your last overhead squat weight.  Increase by 15-30lbs per set until you reach a weight that is “Grinding”.   “Ab” wheel rollots, 3 sets of 8-12 reps, as strict as possible.  Sub 3x1m planks if you cannot perform wheel rollouts.
Gymnastics WoD, taught by Sammy at 7:30pm:

Skill Work: Rope climb

Strength: Handstand Pushups

Metcon:

Complete 3 rounds for max reps of:

1 min rope climbs

1 min inverted burpees

1 min of rest

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2 Responses to “Thursday, 4/21/11. Workout of the Day.”

  1. jpap April 20, 2011 at 5:09 pm #

    After the oly cycle, we should do “Abbate”

    Run 1 mile
    21 Clean and jerk (155, 105)
    Run 800 meters
    21 Clean and jerk (155. 105)
    Run 1 Mile

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