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Competition 09-19-2016

Monday – 9/19/2016

Weightlifting

“Heavy Gwen”

9 RM TnG Power Clean & Jerk
7 RM TnG Power Clean & Jerk
5 RM TnG Power Clean & Jerk

Strength 

Back Squat with 2 second pause in bottom of 1st squat
2-2-2-2-2

Gymnastics

100 Toe-to-bar for time *
20 Heavy rope double unders EMOM

*10 Minute ca

Metcon 1

3 Rounds of AMRAP in 6 Minutes
7 Muscle ups
14 Hang Power Cleans 155/105 lb
28 Calorie row
2 minutes rest betwen rounds

Metcon 2 

5 Rounds
3 Minutes of
10 Box Jumps 24/20″
8 Alternating Dumbbell Squat Snatch 55/40 lb
1 Minute rest

Accessory 

6×5 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery 

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/20/2016

Weightlifting 

Squat snatch with pause above the knee
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
Weighlifting

EMOM for 10 Minutes
1 Squat Clean

Gymnastics 

3×80′ HSW each for time
rest to recovery between attempts

Metcon 1 

AMRAP in 8 Minutes
5 Strict Press 155/105 lb
15 Deadlift 155/105 lb

Metcon 2 

3 Rounds of AMRAP in 6 Minutes
28 Pull-Ups
14 Air Assault
7 Front Squats 205/145 lb
2 minutes rest between rounds

Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/21/2016

Weightlifting 

Split jerk
20x60s
1 Split jerk
start @ 80% and increase every 5 rounds.
start slightly higher if you were successful last week.

Strength

Deadlift
1 set for Max reps at 85%

Gymnastics 

5×2
Strict weighted pull-up
Max set of strict pull-ups between sets. Rest to recovery between efforts

Metcon  1 

3 Rounds of AMRAP in 6 Minutes
7 Strict Deficit HSPU 4.5/3″
14 Thrusters 95/65 lb
56 Double Unders
2 Minutes rest between rounds

Metcon 2 

for time
40-30-20-10
Wall Ball Shot 30/20 lb  10/10′
20-15-10-5
Two Arm Dumbbell Burpee Deadlift
75/55 lb

Accessory

2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/22/2016

Running

4×15 Minutes

1 Mile run

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/23/2016

Strength

Deadlift 5 RM Sumo Deadlift (no TnG)

Gymnastics 

10×1 Free standing handstand

Metcon 1 

for time
2000M Row
30 Push press 155/105 lb
50 Chest-bar-Pull-ups

Metcon 2 

1 set of max effort double unders

rest to recovery then

3 Rounds for time
100 Double Unders
35 GHD Sit-ups
20 Ring Dips

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/24/2016

Weightlifting

Wodapalooza Qualifier 1
6 Rep Bear complex
Clean (any style)
Front Squat (Squat Cleans are acceptable)
Shoulder to Overhead from the front rack (any style- including thruster-jerks)
Back Squat
Shoulder to Overhead from the back rack (any style)

Strength

Back Squat
8-8-8-8-8

Gymnastics

30 Strict Muscle Ups for time

Gymnastics 2

5×2 TnG Legless
5 attempts at 2 legless in a row feet must touch the ground between reps. You may jump on your second rep but no rest is optimal. To increase difficulty no jump on the second rep and add/or a third rep

Metcon 1 

AMRAP in 20 Minutes
3-5-7-9 …
Squat Snatch 185/135 lb
200M Run after every round

Metcon 2

Time Priority Diane

For reps:

60 seconds of deadlifts, 225/155 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225/155 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225/155 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Accessory 

100 Hip Extensions for time (strict)

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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