Hey Athletes! Sorry for the late post on the preview for the week but here it is! Back to a volume week. Also just a quick reminder that tomorrow is the start of the new weightlifting program as well the modified skills class schedule. Please check the posts below for details.
Ok here we go!
Monday – Deadlifts for strength. This week we move to a 4×4 for all strength work. These should be heavy! Sets followed by kipping dip practice. The WOD is a partner style workout, a little more on the technical side with HSPU, K2E, and Box Jumps. Find that partner that will push you!
Tuesday – This is our Oly day this week. Lots of building percentage work to help build consistency. If technique isn’t feeling dialed in then lower the weights if needed. The WOD is a dirty Fran like burner with clusters and pull ups, this was a good one!
Wednesday – Back Squats for strength, again a heavy 4×4. Sets followed by seated box jumps. Less reps than last time so try and go taller. The WOD is going to be a grip burner, an AMRAP with DB hang cleans, DB lunges, and DB burpees. Can anyone do it without setting the DB’s down?!?
Thursday – This is our skill day this week. More muscle up practice and then some EMOM work to continue working those MU’s. There is also a focus on midline work in the EMOM with GHD sit ups and alternating supermans. The WOD is a 1,000m row test, its been a while since this has been tested, time to PR!
Friday – Strict Press for strength, another 4×4 for some heavy presses. These will be paired up with DB/KB Bent Over Rows at a moderate load. Followed by a bodyweight chipper style workout with DU’s, running, and DB snatches.
Get after that strength work this week!