Team,
Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead:
Monday – Strength is close grip pause floor Press. It’s paired with shoulder prehab work. I didn’t want to like this variation when I first tried… why not just bench press more? But I felt the close grip and pause really taught me to create tension and torque by squeezing the bar together.
The WOD is middle Distance, maybe 13-14 minutes. Barbell Pendlay Row, Box Step Ups, Double Unders.
Tuesday – KB Windmill and Anchored Leg Raises for Strength. These are terrific movements, they’ve been around as long as strength training has been around.
Super simple, middle Distance WOD. Running, push-ups, and ring rows. Total running is 2400m, so relatively far by our usual distances. But you can run less, of course.
Wednesday – A longer EMOM that consists of: Barbell RDLs, heavier thrusters, Pull-Ups, burpees. I would say this is the hardest WOD of the week, and it’s our Our Fran practice for the week, and it takes the form of a strength-forward, but not strength only, EMOM. Remember that EMOMs imply built in rest, so this allows you to really focus on form and potentially going unbroken OR heavier.
We’re also planning for extended group mobility on Wednesday.
Thursday – Double Strength – Squats, Strict Press, Weighted Chin-Up
Friday – High Hang Power Snatch Practice, enough time to go heavy.
Then, a super sprint WOD with rowing and power snatches. Fast.
Saturday – Partner WOD!!! !