Team, Friends, Old Cityzens,
The week ahead:
Monday – Second time through Power Clean + Front Squat complex for strength. This time it’s TWO reps instead of THREE, so hopefully we can go a tad heavier. Then the WOD is a format you see pop up quite often: sprint/rest. We’ll run one lap, do 20 DB Snatches, the rest 90s. Three times through. The total volume is minimal, so the hope is that you can push the POWER.
Tuesday – Bench Press and Pendlay Row up front, building on weeks prior. Like the power cleans on Monday, the rep scheme for both strength movements are LESS REPS… you know what to do. WOD is a spin on a recent mainsite workout, which is a spin on the classic “Annie.” Double Unders, Sit-Ups, and bodyweight walking Lunges.
Wednesday – You’ve been waiting for it… Diane! 21-15-9 Deadlift and Handstand Push-Up. Prior to the WOD we’ll practice our handstand with the kick-up drill, and we’ll balance the overhead PUSH of the HSPU with an overhead pull… weighted chin-up. Push and Pull for shoulder health. Weighted chins for huge python like arms. Oh you thought joint health and muscle growth were different? Nah, not at Old City.
Thursday – After going hard with Diane, we’re going hard again the longer, cardio leaning WOD. Row, Wall Ball, toes to bar. Before the WOD we’ll do core Strength: Landmine twist and Weighted suitcase March.
Friday – Back Squat strength, sets of 8. Then an EMOM that’s largely calisthenics… chest to bar pull-ups, deficit (yoga block) push-ups, and burpee box jumps. Chase that pump on Friday.
Saturday – Arms and Partner WOD.