Holiday Team WOD – Saturday, August 30th, 2014

60BwW01405303198

** If you are coming to Powerlifting or to Olympic Lifting please come to class warmed up. We have a lot to cover and want to get as much training time in as possible. Get on the rower, get your butt bands out, move around and be ready to go. Not having to rush is wonderful thing.

Defined Barbell Pre-Order for shirts / sweatshirts

Lakeview Training Schedule:
8a – Team WOD
9a – Powerlifting & SWOD (no running!)
10a – Team WOD
11a – Olympic Lifting & Accessory Lifts
LV Sunday Training: 9a & 10a KB WOD, 11a to 1p Open Gym / Closed Monday

Lincoln Square Training Schedule:
9a – Powerlifting
10a – Team WOD
LS Sunday Training: 9a KB WOD / Closed Monday

Team WOD Programming:

Partner Chipper/AMRAP – 40 Min Time Cap
** Teams of 2 with both athletes working at the same time.
** Rep count is total between the two athletes. Not per athlete.

8 min max row for meters (one rower per team of 2)
60 / 90 Burpees
70 / 100 Push ups
80 / 110 Goblet Squats 45/25 (KB)
90 / 120 Pull ups (Scaled to Jumping)
100 / 130 Abmats
Then…???

Powerlifting Programming & SWOD:

Part I: Week 4 of 4:  9 sets to get to a heavy 1 Rep Deadlift (20m)
** Following that, 1 set of 5 using 65% of the heavy 1 number.
** Use the following rep scheme to help get warmed up and ready to go while staying efficient with the heavier sets:  3, 3, 3, 1, 1, 1, 1, 1, 1

Part II: Heavy Accessory Work : 5 Rounds (16m)
Farmer Carry for 20 seconds
Cal Strength Lat Pull x5
Ab Roller x12

SWOD: 4 Heavy Single Arm Swings to eye level (each arm) + 8 Push Ups / 4 Min AMRAP at 100%

OLYMPUS DIGITAL CAMERA