Team,
September is here! Back to business. The week ahead:
Monday – Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with heavy Deadlifts (275/205), a few push-ups, and running. Rest is built in. Total running is 1500m
Tuesday – Strict Handstand Push-Up and Weighted Pull-Up as skill/strength, then a simple sprint of rowing and sit-ups.
Wednesday – Weightlifting day, featuring clean and jerk. Think power, power, power! Our weightlifting skill in the past two months has been from the “power position”… we started with snatches, then did power cleans, and now… power position squat cleans, with a jerks (or overhead). After working on our technique and taking time to add weight, we’ll do an every 2 minute (E2MOM) for 12 rounds. Squat cleans, jerks, side shuffle, box jump and then rest. We should have time after the WOD for mobility, including a new lower back stretch… hanging Ring Cobra!
Thursday – Old City Benchmark 25.1 – 20 minute AMRAP of DB Snatch, DB Floor Press, and Ring Row. After that, we’ll continue with some arm work, including Powell Raise and Reverse Curls (really good for wrist and elbow strength)
Friday – Double Strength – A variation on Front Squat we call “West Coast Front Squat,” along with staggered stance Landmine Press, the return of the lateral box step up, and the second time through Yates Row.
Saturday – Bench Press and Partner WOD