WOD STRENGTH-CORE (WEEK 1, WORKOUT A)

26 Sep

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1

  • Power Clean
  • Landmine Twist
NOTE:

I am not as strong on the Power Clean as I thought… lots of room for improvement.

Click HERE to see the Power Clean
Click HERE to see the Landmine Twist 

COMPLEX # 2

  • 1-Arm Dumbbell Chest Press
  • Barbell Turkish Get-Up

NOTE:

Finish set on both arms, then move on to the next exercise. Both of these moves require tremendous midline stabilization, they make a great pair.

Click HERE to see the 1-Arm Dumbbell Chest Press

Click HERE to see the Barbell Turkish Get-Up 

MET-CON (A)

“Fran” @ 55 pounds- 8:50/sec

  • 21 Barbell Thrusters + 21 Pull Ups + 15 Barbell Thrusters + 15 Pull Ups + 9 Barbell Thrusters + 9 Pull Ups
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

Wow, this has got to be one of the toughest conditioning tools around; I hit 8:50/sec using 55 LB on the Barbell Thrusters…. LOTS of room for improvement here. 

Click HERE to see the Barbell Thruster

Click HERE to see the whole “Fran” workout 

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