WOD: 8-20-12

Skill:  Muscle Up

WOD:  7-19 Backwards:  For time:

300 M Row
10 Handstand Push Ups
20 Box Jumps (24/20)
30 Burpees
40 Sumo Deadlift High Pull (45/35)
50 Push Press (45/35)
60 Wall Balls (20/14)
500M Row

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In case you were not sure what how this workout felt…click here.  Now turn that feeling inside out and that is how today will feel.  But you are not here for that, you are here to know the strength schedule for the month of September…read one thing at a time.  All will be explained below:

Saturday:  1- Nothing
Sunday:  2- Nothing

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Monday:  3- 100 Back Squats
Tuesday:   4-  20 minutes for 1RM Clean and Jerk
Wednesday:  5- 20 minutes for 1RM Snatch
Thursday:  6- Nothing
Friday:  7- 18 minutes for 3 x 20 Front Squat (heaviest possible)
Saturday:  8- Nothing
Sunday:  9- Nothing

*****************************

Monday:  10- 20 minutes for 1RM Hang Power Snatch
Tuesday:   11- 100 Back Squats
Wednesday:  12- 20 minutes for 1RM Hang Power Clean
Thursday:  13- Nothing
Friday:  14- 18 minutes for 3 x 20 Front Squat (heaviest possible)
Saturday:  15- Nothing
Sunday:  16- Nothing

*****************************

Monday:  17- 20 minutes for 1RM Clean and Jerk
Tuesday:   18- 20 minutes to find 1RM Snatch
Wednesday:  19- 100 Back Squats
Thursday:  20- Nothing
Friday:  21- 18 minutes for 3 x 20 Front Squat (heaviest possible)
Saturday:  22- Nothing
Sunday:  23- Nothing

******************************

Monday:  24- 100 Back Squats
Tuesday:   25- 20 minutes for 1RM Hang Power Clean
Wednesday:  26- 20 minutes for 1RM Hang Power Snatch
Thursday:  27- Nothing
Friday:  28- 18 minutes for 3 x 20 Front Squat (heaviest possible)
Saturday:  29- Nothing
Sunday:  30- Nothing

==

There you have it…but let’s break a few things down before we pull your hair out.

  1. 100 Back Squats:  this is a muscular endurance test.  The starting weights will be 135/95.  If you cannot manage to complete at least 50 reps at the starting load then you should choose a load that allows you to do so.  If you do not have the form or capacity to do a proper Back Squat, you will be doing the same test but with Kettlebell Goblet Squats. This is solely up to the coach to determine.  If you complete all 100 reps on any given day.  Go up 10 pounds the next time you take the test.
  2. 1RM Clean and Jerk / Snatch / Hang Power Clean / Hang Power Snatch:  These are just benchmarks for which you have been waiting.  Let loose the dogs of war.
  3. 3 x 20 Front Squats (heaviest possible):  be very careful when going through something like this.  I want you to think of a workout with 3 rounds that starts with 20 Front Squats.  What is the heaviest weight you think you could do unbroken in all three rounds?  That will give you a much sharper picture of what to do rather then slapping a ton of weights on the bar and getting three reps.  The last 5 reps should be very hard, but the first 10 should be doable.  If it is too easy, go heavier, if you didn’t finish, go lighter.
  4. If you come to the gym 2 a week:  Come on Thursdays, and rotate between Mondays, Tuesdays, and Wednesdays.
  5. If you come three times a week:   Come 2 out of the first three days of the week and rotate Thursdays and Fridays.
  6. If you come unlimited:  Thursday is your weekly rest day, unless your personal schedule will not allow it.  Please note that this is a very demanding schedule and I encourage you to take a strength day off and come on a Thursday, if things are getting to be too much (ie…your legs stop working.  ie…because they are too sore)
Please do not over-think this completely, it is only strength work.  You will all get much stronger as a result of this and we will have a ton of fun in the process.  All complaints should be addressed to Josh Plosker.  Please give him a call on his personal cell phone because he told me he would love that.  My nephew typed out the sign-off today…here it is unedited…

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