Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Nov 17th 2020

Strength & Conditioning:

A.) Three Position Snatch 
Spend 20min. Working up to something heavy here… Take a 2 second PAUSE at each position and FOCUS on the positioning.
Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor
*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side. Anything more is a “yardsale” and not beneficial.
B.) For Time:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar or Weighted Reverse Sit Ups

ADV 155/105

Quick and Dirty today 🙂

Sweat:

3 Rounds:
1min. of Toes-To-Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:
1min. of Russian Twists (w/ 5lb Plate)
1min. of Rowing For Cals (Goal: 20/15)
1min. of Plank
1min. of Ball Slams (30/20lb)
1min. Rest

Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump 😉

Da Daily D:

Part 1.)
3 Rounds For Time:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups (anchored)
40 Air Squats

Part 2.)
5min. AMRAP:
6 Single DB Bicep Curls
6 Single DB Tricep Extensions

Part 3.)
5min. AMRAP :
Max Bodyweight Bench or Chair Dips
*Weighted optional

2-3min. Rest between sections

Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA

Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs

Full Body Aesthetics:

Chest:
Flat Barbell Bench Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

Legs:
10-12 Landmine Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets. Keep your effort at an 7-8 today. Deadlift strength cycle piece tomorrow.
https://www.youtube.com/watch?v=XjMECMii-W0

Back:
12-15 Barbell Rows (regular grip)
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=GV-37GQvUgU

Shoulders/Tricep Superset:
10-12 Bilateral Tricep Extensions
Immediately into;
10-12 Barbell Upright Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI

Biceps:
10-12 DB Hammer Curls. Pause at the top of each rep for 2 seconds. Rest 60sec. Between Sets. Repeat For 3 Total Sets.

Calves:
Holding a set of 50lb. DBs in your hands complete 8 rounds straight of:
20sec. of standing calf raises
10sec. of rest but still holding the DBs
*Goals: whatever # you get on the first set, try and stay within 2-3 reps of that for all 8 rounds. This will be done in 4min. and it is going to crush your calves and forearms.
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets (with lighter weights) in each section to get warm, but do not count them as “working sets.”

Categories: WOD

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