Programming

18/06/2019

A. Strength (00:15 – 00:30)

Power Snatch + Overhead Squat: 5 x 2 + 3.

Adding weight if form permits. Rest 90sec between sets

B. Conditioning (0:30-00:60) timecap 30 min
Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace. The barbell loading increases with each round.

For time:
Run 400 Meters (3 rounds)
21 Power Snatch (52,5, 35)
Run 800 Meters (5 rounds)
15 Power Snatch (60, 42,5)
Run 1,6 km (8 rounds OR 2 big +1 small)
9 Power Snatch (70, 45)

Note: this is not a sprint, try to maintain a consistent speed, for the snatches, keep the weight at levels so there are no failures in the wod.

 

19/06/2019

A. Strength (00:15-00:35) 
Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back.

1a)
Medium Grip Bench Press: 8-8-6-6-4-4 Rest 45s.
– adding weight each set
– Beginner: 6 x 6

1b)
Inverted Rows: 6 x 10 Rest 45s. (barbell in rack)
– 1st 3 sets – pronated grip
– Last 3 sets – supinated grip

B. Conditioning (00:35-00:55)

”Open WOD 12.1”
AMRAP 7:
Burpees

Note: partner up to have a judge who counts your reps, and set yourself a target for every minute you want to hit, top games athletes got around 140 reps

C. Accessory

Alternating DB Curls: 3 x 10 each arm Rest 60s between sets

20/06/2019

A. Strength (00:15 – 00:40)
Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique.

1) Back Squat: 3 x 5 @80%. Rest 2:00
– 4 warm-up sets/3 work sets

after Backsquats

2) EMOM Squat Clean: 6 x 1
– add weight each set up to a heavy single

B. Conditioning (0:40-00:55)
Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system.

EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Jumping Air Squat
Minute 4: 30 meter Asymmetrical Carry (switch sides at 15m)

*Your choice of weights – challenging, but there should not be any breakdown in technique.

C. Accessory

5 min static stretches for hips

21/06/2019

A. Strength (00:15 – 00:35) 
The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today.

Handstand Push-ups
– L5: (Accumulate 20-30 Strict Reps)
– L4: (Accumulate 5 Strict + 20 Kipping)
– L3: (Accumulate 20-30 Kipping)
– L2: (Accumulate 20 to 1-2 Abmats)
– L1: (Accumulate 30-50 Box Push-ups)
*In between sets complete 20 Banded Facepull-aparts

B. Conditioning (00:40-00:55)

AMRAP 12:
40 Double Unders
30 Walking Lunges (BW – so no added weight)
20 Barbell Rows (42,5, 30)
10 T2B

*for competitive athletes end each round with 3 Bar Muscle Ups

C. Accessory
Rollback Triceps Extensions: 4 x 12

 

 

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Physiotherapeut in Ausbildung (IMC Krems)
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