And the weight based homework is in: OH YEAH! Weight based programming for 8-5 thru 8-9: Monday: Stretching then - Skill: 7x4 Strict Press (no assist from the legs / push your head forward while pressing up!) WOD: 10-9-8-7-6-5-4-3-2-1 of Back Thrusters Dumbell Swings (like KB Swings) Weighted Sit-ups Sprint 100 meters in between each round Tuesday: Stretching then - Skill: 3x5 Front Squat (dial in on technique / eyes up, elbows forward, tuck your butt, push knees out going to the bottom, drive your body through your heels on the way up, do not cave in, posture up!) WOD: 5RFT 10 Pendlay Rows 20 Overhead Plate Lunges (each leg is a rep) 15 Burpees POST WOD: 100 Weighted Situps Wednesday: Stretching then – HERO WOD: MURPH Run a mile then 100 Pushups 200 Jumping Pullups 300 Bodyweight Squats Run a mile Thursday: Stretching then: Skill: 3x10 Deadlifts 7 Rounds for Time 10 Push Presses 5 Hang Snatches 3 Overhead Squats Post WOD: 15-10-5 Overhead Plate Situps Friday: Stretching then: Skill: 4x8 Power Cleans (No squat) Run 400 meters 30-20-15-10-5 of Burpees Deadlifts Mountain Climbers (both legs count as 1 rep) Run 400 meters POST WOD: 5 min plank Saturday: Class at EnduraSys!
Posted on: Sat, 03 Aug 2013 02:30:21 +0000
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