SWOD
ME
Hang Split Clean (demo below)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Barbell Lateral Walking Lunges
Warm-up sets: x3ea x3ea (x3 ea if needed)
Work sets: x7ea x7ea x7ea x7ea
Rest time: 2 minutes b/w sets
RE
DB Skull Crushers (demo below)
Work sets: x10 x10 x10
Rest time: 60 seconds b/w sets
CWOD
Speed "DT"
5 rounds for time of:
12 Dead-lifts, 110#/77#
9 Hang Power Cleans, 110#/77#
6 Push Jerks, 110#77#
Notes: For lateral lunges, aim for trying to get hip crease below top of knee or as close as you can for each rep. For skull crushers, use a weight you can get 10 reps with every time but not 12 even if that means lowering the weight from set to set. If you are able to potentially do more than 12 reps, consider it a wasted set.
For conditioning wod, if you would normally scale the prescribed "DT," scale this one too. It is a speed or power endurance emphasis conditioning. Cut-off is 4.5 minutes.
Post results to comments.
Not the best demo as I'd like you to stick the landing more like a split jerk unlike this guy's continued drop into a lunge.
Don't mock these and hit them hard. This is one movement that could increase your handstand push up ability. Direct tricep strength and size increase from doing these are a hidden treasure.
9 comments:
ME-Hang Split Clean:
warm up:40,50,60kg.
work:80x3,85x3,90x1,90x3,92.5x1
haven't done it this way to often. I have a good idea where to start from next time around.
SE- lat walking lunges:
warmed up with barbell. A new movement as well.
work:40kgs x7 each leg
RE-DB Dumbell skull crushers:
3x10 20kg each hand. Haven't done these in a while. It makes sense when thinking about how the hspu are to be done properly. nice idea!
cwod: 3 rounds+12dl+5pc.
Bad bad session
Hang Split Clean - new on for me
Work sets: 65kgx3 70kgx3 75kgx3 80kg (f) 75 (f) -last 2 were pure mental failure.
Barbell Lateral Walking Lunges
4x50kg
DB Skull Crushers new one also
Work sets: 3x10x12kg
DT - should have gone lighter, thought I could handle 110 (50kg), middle of 2nd round triceps started cramping. finished with 2rds + 9 deads.
Ricky, next time I will listen.
Disappointing session, but makes you wanna do better the next one.
BTW we celebrate our new year here, so happy new year every one !!!
Hang Split Clean
Warm-up sets: 115x5 155x3 185x2
Work sets: 205x3 225x3 235x3 245x3 250x3
Barbell Lateral Walking Lunges
Warm-up sets: Body Weightx3ea Barx3ea
Work sets: 115x7ea 115x7ea 115x7ea 115x7ea
DB Skull Crushers
Work sets: 35x10 35x10 35x10
Speed "DT"
5 rounds for time of:
12 Dead-lifts, 115
9 Hang Power Cleans, 115
6 Push Jerks, 115
I did 115lbs because I just got 35lb bumpers for my b-day!
5:45
Split Clean
WU 5x110 3x154 2x198
WS 3x203 3x208 3x213 3x218 3x230
Had a little left in the tank could have went to 235. Didn't have to put the bar down in between reps
Lunges
WU 44x3 59x3 64x2
WS 64 Across
Crushers
35x10 30x10 30x8
hang split clean:53,77,87 worksets :92,97,97,99,99, barbell lateral walking lounges:33,38,worksets:38, 7ea leg db skull crusher 15#
Split clean: 110,154,164, worksets 154,164,169,169,164
barbell lunge: 44 x 2 warmup, 54 x 3 worksets
Skull crusher: 35, 30, 30
DBDT: 40 lbs, 4 rounds,
Split Clean
Warm up: 5x110 3x154 2x198
Work sets: 3x203 3x208 3x213 3x218 3x230
Lunges
Warm up: 44x3 59x3 64x2
Work sets: 64 x 7 x 4
DB Skull Crushers: 35x10, 30x10, 30x8
Clean
WU: 88 x 3, 110 x 3, 132 x 3
WS: 142, 154, 164, 169, 169
Felt fine, but cleans are not my specialty
Lunges
WU: no weight x 3, 44 x 3, 59 x 3
WS: all @ 65, these are really tough
Crushers
35 x 10 for all three sets, love these!
Metcon was really fun, didn't set the weight down, so that was good.
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