October 16 2017

October 16 2017

Programming note:
We’ve been thrilled to see and hear about all the PRs you’ve hit over the past two cycles.  Strength is an excellent foundation to build a house of fitness on.  With that said, it’s time to put the walls, windows and roof on the frame.  This next 12 week cycle will lead us right up to the 2018 Open.  Yes, it’s coming up.  Therefore, we are going to focus on maintaining the strength we’ve built and add in our capacity for volume.  We won’t be “testing” our strength per se, but focusing on keeping what we have and getting better at handling longer workouts or workouts with more reps ala the Open.   Looking forward to seeing you progress.  -Mark
Monday:
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD:
A1) External Oblique Opener 3 x 10 Pulses https://www.youtube.com/watch?v=uihlk3ki78M
A2) Front Squat 3 x 5 @ 3311
A3) GHD Sit-Ups or Weighted V-Ups 3 x 12-15
A4) KB Goblet Cross-Over Step-Ups 3 x 10 (5 each) *box height = bottom of knee level https://www.youtube.com/watch?v=P7oQB1B5v_E
WOD:
AMRAP 8:
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
80 Double Unders
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
80 Double Unders
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
Power Clean (115/75)
4 Reverse Front Rack Lunges (115/75) (2 each)
80 Double Unders
*continue adding rounds in this fashion