SATURDAY

LEVEL 1

ACTIVATION:

  • 7min run or airdyne warmer
  • 3min Hip mobility work
  • :90Wall sit w/ MB squeezed between legs (14/10)
  • 3xSAP HSPU

CS Activation

SKILLS:

4 min. Shoulder Press Skill - Start on ground with feet on wall, core active. Press to overhead without hyperextending/overextending low back. Force the mobility and mechanics.

STRENGTH:

(10min warm up) Max Rep OHS @ 1.25*BW

then...

2 attempts at 20RM Strict Press

WODS FOR THIS CYCLE ARE TO BE PERFORMED SUCH THAT FORM IS KEY FOCUS - PUSH INTENSITY UNTIL FORM DECAYS AND THEN REDUCE UNTIL FORM IS MAINTAINED AGAIN (I.E. INTENSITY CYCLING)

WOD:

PAUL [LVL 1]

5RDS:

COOLDOWN/RECOVERY:

6min KB FR one arm, KB farmer other arm, switch arms every minute (2x26/18)

**As few breaks as possible

CS Recovery

20 min athlete choice

LEVEL 2

ACTIVATION:

  • 7min run or airdyne warmer
  • 3min Hip mobility work
  • 2min Wall sit w/ MB squeezed between legs (20/14)
  • 3xSAP HSPU

CS Activation

SKILLS:

4 min. Shoulder Press Skill - Start on ground with feet on wall, core active. Press to overhead without hyperextending/overextending low back. Force the mobility and mechanics.

STRENGTH:

(10min warm up) Max Rep OHS @ 1.25*BW

then...

2 attempts at 20RM Strict Press

WODS FOR THIS CYCLE ARE TO BE PERFORMED SUCH THAT FORM IS KEY FOCUS - PUSH INTENSITY UNTIL FORM DECAYS AND THEN REDUCE UNTIL FORM IS MAINTAINED AGAIN (I.E. INTENSITY CYCLING)

WOD:

PAUL

5RDS:

COOLDOWN/RECOVERY:

6min KB FR one arm, KB farmer other arm, switch arms every minute (2x35/26)

**As few breaks as possible

CS Recovery

20 min athlete choice

This is your time as coaches or athletes to address tightness and mobility issues. Use triggerpoint.net for resources about trigger points.