WOD Blog

Fri, Nov 18 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (2560 days ago)

11.18.2022


(Check In)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s Warm Up
-into-
3 sets (Light Dumbbell)
5 Deadlifts
5 Strict Press
5 Front Squats
5 Power Cleans
5 Thrusters

2. Strength Prep
Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep
3 sets:
1 Deadlifts
1 Shoulder to Overhead
1 Front Squat
1 Power Clean
1 Thruster
(Use Bumbbell)


Strength

Shoulder Press
1
1
x
4

Workout
'Barbell Bash'

30 Dumbbell Deadlifts (light)
25 Dumbbell Push Press (light)
20 Dumbbell Front Squats (light)
15 Dumbbell Power Cleans (light)
10 Dumbbell Thrusters (135/95)

Target time: 12-14 minutes
Time cap: 18 minutes


Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)