Buy-in:
Dislocates and rotational dislocates + Practice handstand holds + Practice forward rolls, either from a handstand or from standing
PTP WOD: Day 8
Deadlift
Set 1: Same weight as Day Eight, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: Same weight as Day Eight, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out:
Power clean 3-3-3 + Front squat 5-5-5. Like last week, hit these hard and heavy. Tomorrow, you rest.
Buy-in:
Coach Boz OHS warm-up + OHS 3×3 at moderate weight. (Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.)
PTP WOD: Day 7
Deadlift
Set 1: +5-10# from Day Eight, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: +5# from Day Eight, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out:
Max effort 400M run.
Buy-in:
Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups
PTP WOD: Day 6
Deadlift
Set 1: +5# from Day Five, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: +2-5# from Day Five, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out:
3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.
Buy-in:
Burgener warmup + Dislocates and rotational dislocates + 10 cartwheels each side
PTP WOD: Day 4
Deadlift
Set 1: Same weight as Day Two, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: Same weight as Day Two, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Then, run one or two easy 400s, and perform one max 800m run. Record 800m time and (if you think of it) your 400m splits.
Cash out:
Broad jump 50m (Record the number of jumps it takes. Do as few as possible. Jump LONG.)
Buy-in:
Jump rope, 5:00
PTP WOD: Day 5
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups
Cash out:
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.
Another 0900 WOD at Swanson Park, weather pending.
Buy-in:
Accumulate 1:00 of the “down dog” stretch + Accumulate 1:00 of Tucker’s shoulder opening wall stretch
PTP WOD: Day 3Deadlift
Set 1: +5# from Day Two, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: +2-5# from Day Two, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out:
Back squat 5-5-5-3-3-3
Buy-in:
Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups
PTP WOD: Day 2
Progressive Warm up
Deadlift
Set 1: +5# from Day One, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Set 1: +2-5# from Day One, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out:
5 RTF
10 KB snatches, 45/30 (5L/5R)
10 one-arm (Russian) swings (5L/5R)
10 burpees.
Then, end your session with some of Tucker’s against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.
Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 55/35 + 10 box jumps (20″)
PTP WOD: Day 1
Deadlift: Warm up with some DLs at lighter weight
Set 1: 60% of 1RM, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
-Warm up with some presses at lighter weight
-Set 1: 60% of 1RM, 3-5 reps
-Set 2: 90% of Set 1, 3-5 reps
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)
Buy in:Take 15 minutes to work up to a heavy-ish Clean & Jerk;
WOD:
Two sets for max reps of: 60 seconds of 165/110 lb. Clean & Jerk (full squat) Rest 60 seconds
Then, Four sets of: 50 Sit-Ups 400 Meter Run
