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Odd Object Strength/Stability Development

Turkish Get-Ups: 10:00 to work up to heaviest weighted TGU.

Odd Object Conditioning, Short-Mid Duration:

 Benchmark WOD:
   “Karen”
    For Time, 150 wall ball shots

Barbell Strength Development
Progressive Series- Week 3 of 3 17:00

Back or Front Squat- 3 sets of 10

Load:
   B-Squat: 73% of 1RM
   F-Squat: 68% of 1RM

Increase load on the last set if possible. Load increase may be small- 2-10# at most.
 

Odd Object Strength Development

A: Sled push guided practice
Coaching points:
-High handle out & back
-Hands high, shoulders low
-Drive thru the legs
-Can bias to anterior or posterior
-Head neutral as possible

B: Farmers’ carry guided practice
Coaching points:
-Active shoulder
-Chin tucked in
-Different grips possible
-Short, quick steps
-Bias to heavier

Monostructural/Weightlifting Conditioning, Short Duration

“Steve E-Z”

   3 rounds for time:
   50 double-unders*
   10 power clean & push jerk

Load for C&J: 50% of 1RM or less. Light and fast. Rounds should probably be unbroken.

“Ranch Deadlift Ladder”
   EMOM 15 or until a max:

   1 deadlift, climbing

Execution: Start at 70% of 1RM. Add 10# every minute. One bar with changing load. Share a bar with someone and team up to make fast weight changes.

Monostructural/Gymnastics Conditioning, Long Duration

Hero WOD “RJ”, modified
   AMRAP 25:
   800 meter run
   5 rope climbs
   50 push-ups*

Barbell Strength Development
Progressive Series- Week 2 of 3

Back or Front Squat- 3 sets of 10

Load:
   B-Squat: 70% of 1RM
   F-Squat: 65% of 1RM
 

Weightlifting Strength/Skill

Every 90 seconds for 13:30 (10 sets), work up to a daily max on the complex:

   Snatch
   Overhead squat

Barbell Speed Development (Conjugate Method Dynamic-Effort Lower-Body)

EMOM 10: 2 deadlifts.

Load: 70% of 1-rep max.
Execution: Do this as an EMOM. Explode off the floor as quickly and explosively as possible. Goal is floor to lockout in less than 1 second. Pick-up-and-drop or touch-and-go are both effective.