WODs
 | Mon, May 17 2021 |  |
| 20210517 SuperSet-MetCon | BB WOD Strength PR City Day 1 | PP Abs Day 5 |
BB WOD Strength PR City Day 1
(Weight)
HEAVING SNATCH BALANCE
In Week 1, work at 80% of your 1RM Snatch for 4x3.
In Week 2, work at 90% of your 1RM Snatch for 3x3.
In Week 3, work at 75% of your 1RM Snatch for 4x2.
In Week 4, work at 95% of your 1RM Snatch for 3x2.
Increase 10#/5# each week.
3 SECOND PAUSE FRONT SQUAT
In Week 1, work to a 2RM (target approximately 75% of your 1RM Front Squat. Then decrease weight by 10% for Drop Sets 2x2.
In Week 2 work to a 2RM ( apply target weight increase over Week 1). Then decrease weight by 10% for Drop Set 1x2.
In Week 3, work to a 1RM (target approximately 80% of your 1RM Front Squat). Then decrease weight by 10% for Drop Sets 2x1.
In Week 4, work to a 1RM (apply target weight increase over Week 3). Then decrease weight by 10% for Drop Set 1x1.
Increase 10#/5# each week.
DEFICIT CLEAN GRIP DEADLIFT
Work from a 2-3 inch tall deficit.
In Week 1, work at 80% of your 1RM Deadlift for 4x4.
Increase 10#/5# each week.
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PP Abs Day 5
(Check In)
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
***Comment on scaling or Levels performed
Planned: Fri,Feb25,2022 Wed,Jul21,2021 Mon,May17,2021 Mon,May10,2021 Mon,Apr19,2021 Wed,Apr14,2021 Mon,Apr5,2021 Mon,Mar22,2021 Tue,Mar16,2021 Tue,Aug4,2020 Mon,Jun1,2020 Fri,May29,2020
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