Extra Credit 3.9.20
WOD: “Biggie and Pac”
Single Leg Hinging Strength Progression
Within 20 minutes
3-4 sets (extra set on weaker leg) x 4 reps of Single Leg Deadlift at 90-100% of 5RM
*This is our new Hinging Strength Cycle . This will be our fifth 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: “Lead Foot”
Arms By Arlan™️ 1.10
Barbell Biceps Curls
Barbell Strict Presses
Banded Triceps Push Downs
*For week 10 of Arms by Arlan, we will have a classic bodybuilding rep scheme. The format for 21’s will be done in the following: 7 half way up reps, 7 half way down reps, and 7 full reps. For example: 7 half way up curls (bottom of rep to half way), 7 half way down curls (top of rep to half way), and 7 full curls. You will do this for all 3 movements for 3 full rounds. The weights / resistance should be something that you can do 10-12 reps unbroken when fresh (it doesn’t have to be just a barbell, add some weight to it). Record weights used and any pertinent notes.
WOD: “Brace for Impact”
Front Rack Step Up Strength Progression:
Within 20 minutes
2-3 sets (extra set on weaker leg) x 6-8 reps of Front Rack Step Ups at 50-60% of 5RM
*This is our new Squat Strength Cycle . This will be our seventh week. This will be our deload 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: “Box of Chocolates”
Rest Day / Active Recovery
WOD: “Swing State”
12 Min EMOM (:45 on / :15 off)
Min 1) 5 Strict T2B + L-Hold (In Remaining Time)
Min 2) 5 Heavy SA KB Side Crunches + SA KB Farmer Hold (In Remaining Time) Right
Min 3) 5 Heavy SA KB Side Crunches + SA KB Farmer Hold (In Remaining Time) Left
Min 4) Rest
*The main focus for today will the the strict toes to bar and L-Hold. The strict toes to bar are very challenging and if we are unable to perform them, find something that is challenging and stick with that (strict knees to chest, strict knees to elbows, straight leg raises, etc.). Since the side crunches have a low rep scheme to them, we want to challenge ourselves on the weight (try to go as heavy as possible). Minute 2 will be one one side and minute 3 will be in the other for our side crunches and holds.
20.1 & 1/2 Repeat
5 Rounds For Time:
8 Ground To Overhead (95/65)
10 Burpees Over The Bar
*The goal of this WOD is to push yourself a little harder than the last time we did this. Since it’s only 5 rounds, bring the intensity up a little than the original (10 round) version. Keep good form for the ground to overhead (snatches or clean and jerks). Record weight used and time to complete 5 rounds.
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