WODs
 | Wed, Jun 30 2021 |  |
| 20210629-20210630 Mayhem Burgener Strength | 20210629-20210630 SuperSet | PP Abs Summer Day 4 | 20210629 MetCon |
20210629-20210630 Mayhem Burgener Strength
(Weight)
SLOW Tempo Snatch Deadlift + High Hang Muscle Snatch + Pressing Snatch Balance + Snatch Drop:
- (1+3+3+3) x 3 sets. This is light, technique work @ 40-50% 1RM Snatch
* rest 60-90 seconds between sets *
Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance :
- (1+1+1+1) x 4 sets @ 55%-58%-62%-65%
*Rest 60-90 seconds between sets *
Snatch:
- 3 singles @ 70-75% 1RM Snatch
* Rest 60-90 seconds between sets
Power clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press:
- Take 5-7 sets to establish a 1 RM Bear Complex
* Rest 2 minutes between sets
Bench Press:
- 10-8-6-4-2 @ 55%-60%-65%-70%-75%
* rest 60 seconds between sets *
Pause Back Squat + Back Squat:
- (2+3) x 5 sets @ 50%-55%-60%-65%-70%
* rest 60-90 seconds between sets *
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20210629-20210630 SuperSet
(Weight)
Back Squat (Speed Reps)
5 sets: 8-12 Reps (50%+ increasing)
*Focus: Controlled speed down & up. Stop just before full lockout at the top of each rep. Rest 90 sec b/t sets.
Barbell Deadlift
5 sets: 8-12 reps (50%+ increasing)
*Focus:. Keep weight to a controllable amount. All reps touch & go.
Elevated Rear Foot Dumbbell Split Squat
4 sets: 10 reps (Moderate weight)
*Focus: Dumbbell can be held in any fashion & should be held on the working leg side.
Double Dumbbell RDLs
4 sets: 10 reps (Moderate weight)
*Focus: Hold dumbbells in front of body. Push hips back to lower until back begins to round.
Sled Push/Sled Pull
5 sets: 20 yard push/20 yard pull
Standing Calf Raise
4 sets: 15-20 reps (moderate weight - hold Dumbbells in both hands)
Strict Pullups
5 sets: 6-10 reps
Rest 90 sec b/t sets
Bent-over Barbell Row
5 sets: 8-10 reps (Increasing weight) - double overhand or double underhand row. Barbell should not touch the ground.
Single Arm Dumbbell Row
4 sets: 10-12 reps (Increasing weight across sets) - Athlete can brace against a bench, waist height object
Standing Barbell Curl
4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar) Shoulder width grip focusing on bicep contraction at top of rep.
Standing Alternating Dumbbell Curl + Double Head Dumbbell Curl
3 set: 10 alternating curls (each side) + immediately into 10 double head DB Curl
| Duane | No BSQ, Rx | | | Sarah | No BSQ Rx | |
|
PP Abs Summer Day 4
(Check In)
4 minute AMRAP
Rest 1 minute
Repeat
• 10 Burpee Pike Jumps
• 10 Sunshines Each Side
• 10 Tuck Up, Straddle Up (feet cannot touch the ground)
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20210629 MetCon
(Time)
Scaled
2 Sets:
30 second Handstand Hold w/ 3 Shoulder taps
20/15 Calorie Ski
10 Handstand Push ups
20/15 Calorie Ski
30 second Handstand Hold w/ 3 Shoulder taps
-Rest 5:00-
10 Handstand Push ups
20/15 Calorie Ski
25 GHD Sit Ups
20/15 Calorie Ski
30 second Handstand Hold w/ 3 Shoulder taps
-Rest 5:00 b/t sets-
Rx:
2 Sets:
50’ Handstand Walk
40/30 Calorie Ski
30 Deficit Handstand Push up (6”/4.5”)
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00-
50’ Handstand Walk
40/30 Calorie Ski
50 GHD Sit Ups
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00 b/t sets-
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