Monday, June 19th
OHS 5×2 32X1 70-80%
12 min AMRAP
“8 OHS 115/75
25 Dbl unders”
One of the best ways to get better is to slow movements down. The OHS will help develop stability in the shoulder thourought the ROM. I have never seen pause reps make anyone worse. The wod is about quick transitions. Scale the weigth so that it is unbroken. Err on the lighter side, I want a lot of rds.
Tuesday, June 20th
Power clean 3 EMOTMx6-50-75%
5 power cleans 155/105, 175/115, 195/ 125, 215/135, 225/145
5 strict pulls
Use the EMOTM to work on cycling the reps efficiently. Focus on lowering down with the bar close to your body landing in a perfect setup. Slow is smooth, smooth is fast. Don’t worry about the EMOTM wt. Use it to move better. For the wod, technique is where its at. This is set up to punish those that arm pull. Set a steady pace and think bar close, long arms.
“Back squats 3×8 70-75%
SS DB single arm rows 8/8”
Burpee box jumps 24/20
single arm KB PP 53/35”
We are going to be working more on strict pullups because they are one of the best shoulder/scapula strengthening tools I know of. They carry over to so many different movements that we do. The better you are at them, the less likely you are to hurt your shoulder during overhead movements. The back squats should be heavy enough to be hard but not to come close to failure. The wod is a chipper. Get through the BBJ and stay as close to the box as possible. This will train the anaerobc system as well as the aerobic. The lunges and single arm PP are there to build unilateral stability under some fatigue from the BBJ. This is a chance to get better.
Thursday, June 22nd
Str: 3×15 back ext+15 vups w/ plate if you can
Teams of 2 Regionals Wod 20 min AMRAP
100-ft. dumbbell overhead walking lunge 50/35 (1DB)
50 wall-ball shots 30/20
15-ft. rope climb, 10 ascents
50 wall-ball shots 30/20
100-ft. dumbbell overhead walking lunge 50/35
-Max cal bike row or ski in remaining time
“The strength is meant to hit the posterior chain without loading the spine. Back extensions are a great accessory for this purpose. V-ups reinforce the gereration of power from the hollow body position.
Sometimes it fun to test out a regoinal wod to see where we stack up. I like to make these wods partner style, because it makes them fun, doesn’t leave you wrecked and unable to recover, and is solid interval work. If there are not enough 30lb wb, Go 20 to a higher target. ”
Friday, June 23rd
1 power clean+3 push jerk EMOTMx6
3 muscle ups-scale w/ pullups or dips/pushups
6 PJ 115/75
9 KBS 70/53
The EMOTM is only to warmup the shoulder. 60-70% max. The 1200 will tax the aerobic system, the middle will get us into the glycolytic pathways provided we scale so that transitions are fast and movements are unbroken, and the 1500m row will empty the tank. This type of wod, level HR, spiking the HR, and then finishing with an aerobic movement, will have a tremendous carryover to all time domains.