WODs
 | Thu, Apr 1 2021 |  |
| 5x3 Touch and Go Power Cleans | 20210401 SuperSet | PP Abs Day 2 |
5x3 Touch and Go Power Cleans
(Weight)
5x3 Touch-&-Go Power Cleans @ 70%-80%
(2 minutes rest between sets)
Stimulus and Strategy:
Today, you'll build to max loads for 5 sets of 3 power cleans. Look back to compare your last heavy power clean attempts. Plan to gradually build up in load, starting with a challenging first set of 3 at around 70-75% of your 1-rep max. Rest 3-4 minutes between sets to maximize recovery and preparation for the next set.
| Duane | 185 Rx | (45-75-95-115-135-155-175)x3 | | Sarah | 120 Rx | (35-65-75-85-95-105-115)x3 | | Cole | 120 Rx | (35-65-75-85-95-105-115)x3 |
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20210401 SuperSet
(Check In)
SuperSet
1. 3x10 Dips (Ring or Matador)
2. 3x10 GHD SitUps
SuperSet:
1. Banded Tricep Pushdowns (to almost failure)
2. 20 alt. DB Curls (Hammer Curl up to Twist)
SuperSet
1. 3x10 OHS
2. 3x10 Standing BB Tricep Extension (overhead) 3x12 (or failure)
SuperSet
1. 3x10 DB Flys
2. 3x10 Hanging Leg Raise
SuperSet:
1. 3xMAX PushUps
2. 3x10 BarBell Good Mornings
| Duane | Yes | Blue bandx30,25# curls -- 45#BB OHS&Ext -- 20# Flys —- 25Pushupsx3, 45#GM | | Sarah | Yes | Green Band Ring Dips — redx20x3,15#Curls — 35#OHS, 20#DB Ext — 10#Flys — Pups @10,12,13;35#x2,45#x1 |
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PP Abs Day 2
(Check In)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Tue,Mar8,2022 Wed,May12,2021 Tue,May4,2021 Tue,Apr20,2021 Tue,Apr6,2021 Thu,Apr1,2021 Sat,Mar27,2021 Tue,Nov12,2019 Tue,Jun18,2019 Thu,Apr4,2019 Wed,Mar27,2019 Thu,Mar7,2019
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