12/3-12/4 - Hardbat Holiday Classic -
Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
Leg swings
Push ups on box
Hurdlers
Ring row
Walking lunges
PVC pass through
BUY IN
OHS:
RX:
or Front Squat if mobility issue
5 sets x 5 reps
across
Comp:
3 sets x 5 reps
1 sets x 4 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%
SKILL
RDL with slight knee bend - lower to just below knees
WOD
EMOTM x 21 minutes
min 1: 10 RDL, 50% of best DL
min 2: 10 pike press
min 3: 50 double unders
comp: STRICT HSPU
free: 40 seconds SU
CASH OUT
Front rack BB reverse lunges
4 sets x 12 reps (total)
Across
MOBILITY
hamstring smash and T/S
OHS:
RX:
or Front Squat if mobility issue
5 sets x 5 reps
across
Comp:
3 sets x 5 reps
1 sets x 4 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%
SKILL
RDL with slight knee bend - lower to just below knees
WOD
EMOTM x 21 minutes
min 1: 10 RDL, 50% of best DL
min 2: 10 pike press
min 3: 50 double unders
comp: STRICT HSPU
free: 40 seconds SU
CASH OUT
Front rack BB reverse lunges
4 sets x 12 reps (total)
Across
MOBILITY
hamstring smash and T/S
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