WOD STRENGTH-CORE: Introduction

19 Sep

This is the rough notes for the next 4-week phase. I am taking this week to work mobility and get my form down/1 RM testing on all the lifts in the next phase. 

NOTE: 

  1. The moves are probably foreign to many, don’t be discouraged, I will post videos/links explaining the exercises 
  2. Always schedule a recovery week after you complete a phase, use this week to learn the movements for the next phase & see how strong you are (so you know how much weight to use) 
  3. For a more basic program Click HERE to see the notes from the last phase: (WOD STRENGTH-SPEED)

My reasoning for exercise selection are as follows

  • Improve technique on Front Squat & Power Clean – The next phase (after this one)  will incorporate more complex Olympic Lifts (Squat Clean, Clean & Press)
  • Improve Core Strength – The secondary movements support the development of a strong core and posterior chain. I purposely choose movements that require a lot of mid-line stabilization   (ie- Barbell Turkish Get-Up )
NOTE: I have a camera now so I will be posting videos of the workouts

Primary Movements (Following Jim Wendlers 5/3/1 Protocol)

  • Front Squat
  • Power Clean
  • 1-Arm Dumbbell Snatch
  • 1-Arm Dumbbell Chest Press

Secondary Movements (Completed in between Primary Sets) 

  • Barbell Turkish Get-Up
  • Weighted Sit-Ups + L Hangs
  • Barbell Good-Mornings
  • Explosive Landmine Twists

Conditioning Tools (Completed as the last complex of the workout) 

  • Fran:  Barbell Thruster x  21 reps + Pull Up x 21 reps  + Barbell Thruster x 15 reps + Pull Up x 15 reps + Barbell Thruster x 9 Reps + Pull Up x 9 Reps    /Total Time     *Try to set a new record at the end of the 4 weeks
  • Liz: Power Clean x 21 reps + Dip x 21 reps + Power Clean x 15 reps + Dip x 15 reps  + Power Clean 9 reps + Dip 9 reps /Total Time * Try to set a new record at the end of the 4 weeks

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2 Responses to “WOD STRENGTH-CORE: Introduction”

Trackbacks/Pingbacks

  1. WOD STRENGTH-CORE: NUMBER CRUNCHING (HOW TO PLAN YOUR WEIGHTS 4 WEEKS IN ADVANCE) « - September 26, 2011

    […] HERE to see the post explaining the Strength-Core Program […]

  2. WOD STRENGTH-CORE: NUMBER CRUNCHING (HOW TO PLAN YOUR WEIGHTS 4 WEEKS IN ADVANCE) « - September 26, 2011

    […] HERE to see the post explaining the Strength-Core Program […]

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