Wednesday 5.1.2024
*Reminder: Full Range Run (or Walk) Club starts today! Hit 1 mile each day, and log it on SugarWOD!
Program Layout for this week:
Monday: Power Clean/Hinge
Tuesday: Front Squat + Upper Pulling
Wednesday: Close Grip Bench Press + Grind
Thursday: Single Leg + Gymnastics
Friday: Snatch + Conditioning
“FITNESS”
A. Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle; try to increase loading from 4.12.2024)
Rest 45 seconds
Tall Kneeling Crush Grip Dumbbell Curl x 10-12 reps @ 20X0
Rest 45 seconds
*Perform 1 warm-up set to determine a good working weight on the Dumbbells. Aim to make your working sets a 7-8/10 RPE.
B. & C.: Same as “Performance”
“PERFORMANCE”
A. Every 2:30, for 10 minutes (4 sets):
Close Grip Bench Press
Warm-up Set: 10 reps @ Light weight
Set 1 — 8 reps @ 21X1 - RPE 7-8
Set 2 — 6 reps @ 21X1 - RPE 8
Set 3 — 4 reps @ 21X1 - RPE 8
Set 4 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 8+ reps -- stop as soon as your mechanics start to break down)
Rest 2-3 minutes between working sets
*The reps have gone down this week on your working sets; try to increase loading from what you used on Monday 4.22.2024
*For the Close Grip Bench Press, hands should be at (or just inside) shoulder width.
B. Two sets for quality of:
"Half" Turkish Get Up x 4-5 reps each arm
Rest as needed
Reverse Snow Angels x 10-15 reps (slow and controlled)
Rest as needed
Take these Turkish Get Ups up to the half kneeling position, then come back down.
C. Against a 60-second clock, complete:
5 Burpees
100-ft Farmer's Carry
Max Calorie Echo Bike
Rest 60 seconds, and complete five sets for max Calories.
“ENDURANCE (AKA SWEAT SESH)”
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank
