Workout of the Day

Fitness

A. Movement Prep
1) General Warm-Up (run)
2)  2 sets of: 10 Squats/20 sec Plank
3) Bar Warm-Up: 10 Strict Press/20 Push Press

B. Push Press, take 15 minutes to work up to a heavy triple

C. 3 rounds for time of:
600m Run
25 Shoulder-to-Overhead (95/65lbs)
*15 minute time cap. 

 

Performance

A. Movement Prep
1) General Warm-Up
2) Bar Warm-Up: 5 Overhead Squats/5 Snatch Balance/ 5 High-Hang Snatch/5 Hang Snatch
3) Specific Warm-Up (for Snatch)

B. Snatch, build to today’s heavy single

C. Fitness WOD or Comp WOD

D. Front Squat @ 20X1. Build to today’s heavy double; rest 3+ minutes
*During rest, perform 3-5 Challenging Ring Dips. 

 

Competition

A. Back Squat @ 20X1, 3 sets of 3 reps @ 75-85%; rest 4+ minutes
*During rest, perform 5 Strict Handstand Pushups (fast)

B. Muscle-Ups, 4 sets of 3-8 reps; rest 3 minutes

C. 3 rounds for time of:
600m Run
25 Shoulder-to-Overhead (115/75lbs)
15 Chest-to-Bar Pull-Ups
*15 minute time cap. 

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Jump Squats
3) Box Jumps

B. Build to a heavy Hang Power Clean

C. Front Squat, build to a heavy double

D. Deadlift, build to a heavy single

E. Accessories
1) Strict Press, 5 x 3
2) 1-Arm DB Row, 3 x 8
3) Glute Bridge, 5 x 5
4) 3 sets Plank Circuit: wall, floor, side

 

 

Potluck Saturday at 6pm

This Saturday at 6pm we are hosting a potluck for all Queen Street members and friends. More info is posted in the member group, please comment on that message feed with what you are planning on bringing.

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