Wednesday

17
Mar

Wednesday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. EMOM x 12 MINUTES

MIN 1 – Goat Movement 1 (Gymnastics)

MIN 2 – Goat Movement 2 (Skill)

*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate — heavier than previous week. Goal is speed and accuracy.

Metcon (5 Rounds for weight)

SNATCH COMPLEX

5 SETS

1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)

+

1 Below the Knee Squat Snatch

+

1 Squat Snatch

*Start light-moderate and build to moderate set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)