Strength
Back Squats
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"James"
Amrap: 9 min (Day James was born. 12/9)
3 Clean & Jerks 135#/95# (3 is extra Chromosome)
21 Air Squats (21 is location of the extra Chromosome)
47 Double Unders (47 is amount of Chromosomes a person with Down Syndrome has. The rest of us have 46)
WOD
"Maserati"
For Time:
27 Box Jump Overs 24"/20"
21 Clean and Jerks 95#/65#
15 Squat Cleans 135#/95#
9 Squat Clean Thrusters 165#/110#
Skills and Drills
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)
Beginner:
6-10 Pistols (to a box or using a band)
* Use any of the past week's progression to help your athletes work towards gaining strength and stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight
WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under
*Score is reps completed in all minutes. Max score is 497
Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
Strength
Squat Clean
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Maui"
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 155#/105#
1 Rope Climb (or 6 Inverted Ring Rows)
