06 November 2016

7-11 November 16

NOV 07-11
This week is the 5th and second to last week in a 6 week strength cycle. It is known as a taper and designed to let you rest and return to a prime state. You may have noticed your strength dip down or wods that are normally easy/not terrible become much more difficult. For those whom have never done a cycle before, this is normal and expected. If you stuck it out, put in the work, be proud.

This week, put in extra effort to reinforce potential deficiencies in form and technique on your major lifts. Treat every repition as if it is your first, be it in the strength or in the wod. Ask questions of the coaches. Work hard this week, but more importantly, have fun.

11/07
Warm-up:
            400m jog
            Burgner warm up
Strength:
10 min EOMOM
            3 back squat @ 85%
3x3 snatches (Try to go up each round. Find a heavy triple, no misses, no sacrificing technique. Tough and go is not required.)

Partner WOD:
            Chipper:
          80 DL 135/95
            100 box jumps 24/20
            120 sit-ups
            140 DU

11/08
Warm-up:
            Junk-yard dog
            Burgner Warm-up
Strength:
12 min EOMON
          3 C&J (Try to go up each round. Find a heavy triple, no misses, no sacrificing technique. Touch and go is not required.)
WOD:
          27-21-15-9 FT:
          KBS 1.5/1 pood
            Goblet squat 1.5/1 pood

Optional:
3x3 push press @85-90%

11/09
Optional Rest DAY
          Go play a sport with some friends, ride a bike, take a swim. Mobilize and rest up

OR
Warm-up:
            2x thru
            10 pvc pass thru
            10 push-ups
            10 air squats (hold last one 10 seconds)
Strength:
3x3 DL @90%
Partner WOD:
          With a partner, complete 3 rds each of each triplet relay style:
            3 burpees
            6 HSPU
            9 pull-ups
-
            3 burpee box jumps (24/20)
            6 SHSPU (strict)
            9C2B pull-ups
-
            3 burpee box jumpovers (24/20)
            6 DHSPU (deficit)
            9 bar muscle-ups

11/10
Warm-up:
            400m jog then,
            2x thru
            5 handstand wall climbs
            10 air squats
            15 pvc pass thrus
Skill/technique
          1 full Tabata of DU
            1 full Tabata of pistols
WOD:
          `Karen FT:
          150 wall balls 20/14

11/11
Warm-up:
            3 rds cindy not timed
           
Strength:
3x3 OHS @ 85-90%
Veteran’s Day WOD:
          Armistice: 11 min AMRAP
          11 power cleans 135/95
            11 bar facing burpees
            19 DL 135/95
            18 pull-ups

            Scaled Armistice:
          11 push-ups
            11 burpees
            19 sit-ups

            18 air-squats

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