Sunday, May 7 – Saturday, May 13

Posted on May 7, 2017 by Anna Follman
Sunday, May 7 – Saturday, May 13

Sunday, May 7 – Rest Day

 

Monday, May 8

Strength: Push Press

  • Establish a 1 Rep Max (compare to 12/7/16)

WOD: For Time

  • 800M Run
  • 100 Wall Balls (14/20)
  • 800M Run

*25 minute time cap.

 

Tuesday, May 9

Warm-Up: Rolling

  • 5 Frames

*2 burpees per penalty point.

WOD: Buy-In + “Annie” For Total Time (compare to 10/19/16)

Buy-In

  • 750M Row

then…50-40-30-20-10

“Annie”

  • Double Unders
  • Sit-Ups

Mobility Work: 2 Rounds

  • 30 sec. Downward Dog
  • 30 sec. Cobra Pose
  • 30 sec. Alternating Thread the Needle (view here)
  • 30 sec. Wall Calf Stretch (each leg)

Olympic Lifting – 7:30PM

  • Tall Jerks – 5×5
  • Pause Jerk + Hold Catch – 5×2
  • High Hang Clean – 3×5
  • Clean Above the Knee – 5×2

Strength Work

  • Banded Side Steps – 2×10 each
  • Back Squat – 2×10 at 60% (+ 5-10 lbs)
  • Squat Jumps – 2×10 at Bodyweight
  • Strict Pull-Up – 3×8
  • Bent Over Rows – 3×8 (+ 5-10 lbs)

 

Wednesday, May 10

Strength: Hang Clean + Clean

  • 5 sets

WOD: Every 3 Minutes (4 Rounds)

  • 10 Hang Power Clean (103/155)
  • 15 Box Step Ups (20/24″)

*Each round will start at 0:00, 3:00, 6:00 and 9:00 minutes.

 

Thursday, May 11

Strength: 10 Minute EMOM

Minute 1:

Minute 2:

WOD: 20 Minute AMRAP

“Rankel” (compre to 10/29/14)

  • 6 Deadlift (153/225)
  • 7 Burpee Pull-Ups
  • 10 KB Swings (35/55)
  • 200 M Run

Olympic Lifting – 7:30PM

  • Muscle Snatch – 5×5
  • Drop Snatch – 5×5
  • Snatch Above the Knee – 5×2
  • Snatch Stage Pull – 3×3

Strength Work

  • Lateral Lunges – 2×10
  • Back Squat – 4×5 at 80% of 1RM
  • Squat Jumps – 5×10 at Bodyweight
  • Push Press – 3×5 at 3/4 Bodyweight
  • Push-Up – 3×8
  • Plank – 3×30 seconds

 

Friday, May 12

Strength: 10 Minute MOMO

Front Squat

  • 5×5

WOD: 15 Minute Ladder

  • 1 Muscle-Up
  • 2 Handstand Push-Up
  • 4 Pistols
  • 2 Muscle-Up
  • 4 Handstand Push-Up
  • 8 Pistols
  • 3 Muscle-Up
  • 6 Handstand Push-Up
  • 12 Pistols
  • 4 Muscle-Up
  • 8 Handstand Push-Up
  • 16 Pistols

…keep climbing the ladder until 15 minutes expires.

 

Saturday, May 13 – Good luck to Coach M’Kelle at USA Weightlifting Nationals today! 

WOD: 32 Minute MOMO

  • Row (calories) or Bike (calories)
  • Plank Hold
  • Burpee to Plate
  • KB Sumo Deadlift High Pull (35/55)

*M’Kelle takes the RED platform around 4:30PM CT in the 63Kg A weight class. To stream LIVE feed for USAW Nationals meet click here

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