Open Prep
*This is our deload/reload week. Next week will be our highest volume / performance week. We’re still going to look to increase weight in our lifts this week, but overall volume will go down (notice 3 sets of most movements vs. 4-5).
A.
Every 2min for 16min:
3 Hang Power Clean
*Start moderate and build into a heavy set. Drop bar after each rep and reset.
B.
Back Squat
3×12 [9]
*Add 5-10lbs to last week
-superset with-
Glute Bridges
3×12
C.
RDL
3×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
3×8 [9]
D.
Lunge
4×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
4×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises
E.
10min EMOM:
5 Thrusters (95, 65)
5 C2B
Regional Prep
A.
5min EMOM:
3 Broad Jumps
-then-
3 Attempts to establish a max broad jump
*rest as needed. 2 foot takeoff. 2 foot landing.
B.
Thruster
5, 5, 3, 3, 3
-then-
6min to establish a 1RM thruster
*3 attemps. Take one attempt every two min. Once started, weight cannot go down, only up.
C.
Every 2min for 12min:
3 Back Squats
*build into a heavy load and maintain for all 6 sets
D.
Regional WOD 14.4
21-15-9-6-3 of:
Strict handstand push-ups
Front squats 195 / 125 lb.
Burpees
E.
Airdyne
6 Rounds of:
1min ME
2min Rest
Stuart Stark says
A. worked to 215#
B. 175#
C. 155#
D. 75# (back weighted) & 30# DBs
E. Done
Matt McDonald says
A. Worked to 205, then a single 215, and a single 225lb
B. 155#
C and D no go.
E. 10 rds tough. No room to kip on bar for c2b so they were mostly singles
Casey Hogan says
Open
A: 175
B: 185, gb body
C: 135
D: 95, 30
E: 8rnds. #heavybreathing
Karlie says
A. 95#
B. 85#
C. 20# db , physio ball hamstring curls
D. 55# 1 set
E. Fun EMOM switched to 3 c2b after 1st round but strung them all.
Renee English says
C. 230# for all 6 (felt good today)
D. 20:57 i think… sHSPU need work, but overall happy to complete it under cap
E. done. hope I’m not sore til Friday from these like last week. ugh.
Matt McDonald says
Glad I’m not the only one who blows it out on a Monday and is sore all week lol