WOD STRENGTH-SPEED: Wednesday September 14th 2011

14 Sep

We are in week three of four in the strength-speed phase. This week is the most important of all because we ramp the weight up to 95% of our 1 RM and get to see how much progress we have made.  

NOTE: if there is a + on the end ie- 1+ it means get at least 1 rep but this is your set to max out, so try to get as many as you can.

Don’t understand the percentages for the weights? Click HERE

 COMPLEX 1

(3 rounds) Deadlift @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
Explosive Landmine Twist x 6 reps/6 reps/ 6 reps

 * I used only a 25 Lb plate on the twist, focus on moving the bar as FAST as possible,  each rotation counts as 1 rep that is why you do 6

 COMPLEX 2

(3 rounds) Bench Press @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
Explosive Get Ups x 5 reps/5reps/5 reps

 MET-CON

Each round consists of:
(6 reps) 1-Arm Dumbbell Snatch 

(5 reps) Burpee Tuck Jump

——Every min on the min for 10 min

 NOTE: For the dumbbell snatch I used 40 LB as I am new at this exercise… switch arms every 3 reps… be careful on the way down I smashed the dumbbell into my head because I was tired and not paying attention, IT SUCKS

 

RESOURCES:

Click HERE to see what a Landmine Twist looks like

Click HERE to see what a Burpee Tuck Jump looks like

* In the video the guy does not touch the ground with his chest I recommend you do so it is much harder

Click HERE to see what a 1-Arm Dumbbell Snatch looks like

  Explosive Get Up: I could not find a video for this so I will describe it… basically you are on your knees and in one explosive motion you pop up on both feet. To make it grappling specific once you get to your feet shoot a double leg.

 

NOTE: soon I will be making videos of the workouts

 

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