WOD STRENGTH-CORE (WEEK 2, WORKOUT A)

5 Oct

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1 (80%/85%/90%)

  • Power Clean 3/3/3+ Reps
  • Landmine Twist 6/6/6+ Reps

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

COMPLEX # 2 (80%/85%/90%)

  • 1-Arm Dumbbell Chest Press (3/3/3+ reps)
  • Barbell Turkish Get-Up (2/2/2 reps)

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- 7:50/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:

I hit 7:50/sec using 55 LB on the Barbell Thrusters…. This was an improvement from last week but still LOTS of room to grow. I will move the weight up to 65 LB once I get under 7/Min

Click HERE to see the Barbell Thruster

Click HERE to see the whole “Fran” workout 

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