WODs
 | Wed, Jun 26 2019 |  |
| CTM Daily WarmUp | CTM 20190626 Strength | CTM 20190626 Strength B | Nancy | CTM 20190626 Nancy Primer |
CTM Daily WarmUp
(Check In)
Trap Mash (Lacrosse Ball) - 1:00 Each Side
Pectoral Mash - 1:00 Each Side
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Wrist Stretches- 15-20 seconds in each position, twice through.
Child's Pose on Box - 1:00
Banded Shoulder Distraction - 1:00 Each Side
Laying Front Rack Stretch - 1:00
Foam Rolling – Quads and Adductors – 2:00
Banded Hamstring Distraction - 1:00 Each Leg
Couch Stretch - 2:00 Each Leg
Pigeon Pose – 2:00 each side
Dorsiflexion (Ankle) - 1:00 each foot
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CTM 20190626 Strength
(Weight)
Pausing OHS
7 Sets of 1 Rep
In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.
| Duane | 135 Rx | 95,100,105,110,115,115,115, 135 extra round |
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CTM 20190626 Strength B
(Weight)
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 - 60% of 1RM Squat Snatch
Set #2 - 65%
Sets #3+4+5 - 70%
The purpose behind the pause is to build our positioning and stability in the catch. In a Snatch 1RM attempt, it is hardly ever a squatting strength issue. If we get the bar into position overhead, chances are highly likely we can stand with it. The issue further is not about our strength, but our positioning. Our speed (and consistency) to the catch position. Pausing here gives us a chance to dive into this position with focus.
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Nancy
(Time,  Named WODS)
5 Rounds for time:
400 Meter Run
15 Over Head Squats (95/65)
Rx+ - Naught Nancy
***Mobility Restricted athletes complete Front Squats in place of OHS (135/95)
Planned: Wed,Jun26,2019 Thu,Jun28,2018 Thu,Apr5,2018 Wed,Jun28,2017 Tue,Jan17,2017 Fri,Aug5,2016 Tue,Oct13,2015 Thu,Aug27,2015 Sat,Jul5,2014
| Duane | 26:20 Rx | 1st | | Sarah | 21:26 Rx | 1st |
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CTM 20190626 Nancy Primer
(Check In)
Specific Primer for 'Nancy':
Aim is to confirm our overhead squat cycle pace, along with dialing in our breathing on the run. 2 rounds below, with workout intensity on the second.
Round #1 (75% intensity):
200m Run
7 Overhead Squats
200m Run
3 Overhead Squats
This is a longer primer round, on purpose. Affording us the chance to find our pacing and breathing outdoors on the run, along with two chances to fine tune our transition to the barbell. Rest as needed, and move into our second and final primer round. This final primer is to completed at workout intensity.
Round #2 (workout intensity):
200m Run
5 Overhead Squats
100m Run
Following, rest 4:00, and begin.
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