Extra Credit 3.2.20
WOD: “Guns Blazing” (Repeat from 4.22.19)
Extra Credit: Single Leg Hinging Strength Progression
Within 20 minutes
3-4 sets (extra set on weaker leg) x 6 reps of Single Leg Deadlift at 80-90% of 5RM
*This is our new Hinging Strength Cycle . This will be our fourth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.
WOD: “16th Amendment”
Extra Credit: Core / Shoulder Accessory Work
12 Min AMRAP For Quality:
1 Single Arm KB Carry Complex (Right)
1 Single Arm KB Carry Complex (Left)
Single Arm KB Carry Complex:
30m SA OH Heavy KB Carry
30m SA Heavy Waiters Carry
30m SA Heavy Farmer Carry
*The goal here is to go unbroken through the complex as best as you can. Pick one KB a to perform all 3 movements with. If you are able to perform a heavy waiters and farmers carry but shoulder mobility is limited, you may use two different KBs (one for the overhead carry and the other for the waiters / farmers carry). Record weight(s) used.
WOD: “Sunset Cruise”
Extra Credit: Front Rack Step Up Strength Progression:
Within 20 minutes
3-4 sets (extra set on weaker leg) x 3-4 reps of Front Rack Step Ups at 100-110% of 5RM
*This is our new Squat Strength Cycle . This will be our sixth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.
Rest Day / Active Recovery
WOD: “Hangover Remedies”
Extra Credit: Arms By Arlan™️ 1.9
5 Rounds For Time
12 DB Close Grip Bench Press
9 DB Seated Arnold Presses
6 DB Seated Biceps Curls
-Rest 1 minute between each round
*For this week’s Arms By Arlan, we will pick one pair of DBs to perform all three movements. Start by performing close grip bench presses (dumbbells should be touching). Then perform Arnold Presses while seated on the bench (both arms move at the same time). Then finish off with biceps curls while seated (both arms move at the same time). The curls and Arnold Presses will be your limiting factors so choose the weight wisely. We will rest 1 minute between rounds. Record weight used and total time to complete all 5 rounds.
2020 03 01