Strength: DL 5x5 (10 percent more than last week) Wod: for time 20-15-10-5 C2B 20-20-20-20 Pistol 5-10-15-20 S2O 135/95 (keep in mind the C2B go down in reps so you can push those late but also the S2O increase in reps so save the shoulders as best as you can but the weight is something you should do at least 5 to 10 tired. for the pistols do something that is a 1 leg driving squat but very rythmatic and consistent)...
Strength: 10 min EMOM 2 snatches (should pick a weight to give you some feedback not to light to touch and go but not where you are failing every other snatch) Wod: death by wallballs if your max set is 30 or more than start at 10 wallballs if not than start at 5 wall balls (here the point is to see how fast you can recovery in between your sets)...
Strength: run 1 mile for time Wod: 15 Min AMRAP 15 cal row 15 T2B 15 cal Row 15 Box jumps (this one is going to feel longer but just stay steady on the row and try to recover there)...
Strength: 5x5 back squat 10 percent heaiver than last week Wod: 3 Rounds 5 clean and jerks 185/125 15/12 cal bike right into 3 Rounds 5 snatches 165/105 15/12 cal bike (must remember to think about the oly lift while you are doing the wod esspecially when you get tired remember to make those lifts good and count under fatigue)...
Strength: 4x8 DL about 10 percent heavier than last week Wod: 9 min AMRAP 10 Front Squat 115/75 12/9 cal Bike (this will rush tons of lactic acid into the legs so dont forget to use your arms on the assault bike as much as you can as well as steady squats. the weight is something you should definitly be able to do UB just get a big breath at the top of every rep of the squats to flush some of the lactic acid out and try and pick up the bar before you want its only 9 min)...
20-30 min Focused technique work: improving on the bottom of the Over Head Squat (this is an overall weakness from the gym members so we will work on some mobilty then work on what an optimal position looks like and how it is benificial to have a strong stable OH position then work on the movement pattern and what to focus on throughout the movement) Wod: 21-15-9 Box jump overs HSPU KB OH Lunges 53s/35s (this will be demanding on your shoulders so we must focus on a strong lock out postion over head with KBS when lunging as will as small quick sets on HSPU) ...
Korwod 3 rounds hold a hollow hold then 20 taps on each side wioth 15/10 plate 20 alternating leg v-ups each side 90 sec plank Wod: 12 min AMRAP 3-6-9-12-15...
Strength: work to heavy 3 rep max jerk (you can push jerk or split jerk which ever is more comfortable for you but you must remember to push under the bar low enough to where you catch the bar fully locked out with your arms and elbows then stand up) Wod: 30-25-20-15-10 wallballs 20/14 cal row...
Strength: back squat 4x8 (a little heavier than last week about 10 percent heavier) Wod: "Annie"(purpose is to try and do your DU as UB as possible and fast sit ups)...
Strength: work to heavy Snatch 3 position from the hips. from the knees, and right above the ground (we are working on being strong in each position of the beggining of the pulling part of the snatch) (this complex is all done strung together with out letting go of the bar) Wod: 5 Rounds run 200 5-4-3-2-1 squat cleans 225/155 (this workout shouldnt take very long but the point is to try and push the run but with an elevated heart trust your technique on pulling and catching the clean in a strong squat)...