4 rounds of:
400m run
Rest 90 seconds
Try to keep splits within 2-3 seconds.
Record time for each run to comments.
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3 rounds for total reps of:
30 seconds of Deadlifts @ Bodyweight (or 60% of 4RM)
30 seconds of Hand-Release Push-ups
30 seconds of Hollow Rocks
30 seconds of KB Swings, 1.5/1 pood
Rest 1:00 between rounds. Post reps per exercise for each round to comments.
5/365: Amazing shoulder mobilizer—help your external rotation on the ring dip!
6/365: Internal rotation for shoulder position
7/365: Good one for the hips, and helping to keep your knees out at the bottom of the squat
8/365: Amazing stretch for outside of legs and glutes—strengthen your bottom squat position
Students!
For those choosing to depart from the Wendler strength cycle, here are this week’s strength workouts. Freshmen, my hope is to do SWOD2 during class on Wednesday, and SWOD3 during class on Friday.
SWOD 1: Push press 5-5-3-3-1 (first review this push press video)
On this, the idea is to go as heavy as you can, increasing the weight for each set. The last rep of each set should be a fight. If you feel you can go heavier, you’re welcome to do one more heavy single for a sixth set.
SWOD 2: Overhead squat 5-5-5-5-5 (overhead squat video)
This is a difficult movement. Really try to lock in your form here, with your shoulders active, arms locked out, chest up, getting to the bottom of the squat while keeping your knees out. Challenge yourself and go as heavy as you can without any degradation in form–but if your form is shaky, don’t go up in weight.
SWOD 3: Front squat 12×2 (12 sets of 2 reps), every 45 seconds (front squat video), dynamic effort @ 50-55% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.
Record weights used to comments