Day 2WOD 140930 warm-up – Coach’s Choice (if you were hoping for one more week of 20 squats, do them today during the strength segment) Focus: Tempo Front Squats3 front squats, 33X3, 3 sets (0:00, 3:00, 6:00)1 front squat, 10X0, 3 sets (9:00, 11:00, 13:00) Practice: Core Development-during rest times, practice side bridges, hollow rocks […]
Day 1WOD 140929 warm-up – Coach’s Choice Focus: Front Rack LungesEMOM for 12:00 of:evens – 6 front rack lunges (total steps, stationary, stepping forward)odds – 6 pendlay rows, 01X0 @15:00Practice: Pull-ups3-5 pull-ups, 10 sets, rest 20 seconds between sets-perform pull-ups w/in your skill set -rest accordingly- wall climbs, 5.4.3.2.1, 1:00 AMRAP jump rope between sets
RedShed Rest Day Athlete Development Camp – Summer 2014 not pictured: Alyssa, Chiara & McShawn
Day 5WOD 140926 warm-up – Coach’s Choice WOD – Coach’s Choice Happy Birthday Kris!!! Happy Wedding Day Kenny Nasse!!!
Day 4WOD 140925 warm-up – deadlift prep 0:00, 5:00, 10:00Focus: 3 deadlifts – use last week’s number for all 3 setsPractice: self-loaded step-ups + self-loaded split squats + side bridges + hollow rock -rest as needed- 800m run – not a time trial… -rest as needed- 10 sec AD x 8, rest 90-120 sec between
Day 3WOD 140924 warm-up – Coach’s Choice Focus:0:00-6:00 – perform 1-2 burpee pull-up – OR – 1-2 burpee muscle-up every 20 seconds 6:00-7:00 – rest 7:00-12:00 – perform 2-3 box jumps w/step-down every 20 seconds (24”/20”) -rest accordingly- Practice:Not for time, rest 45-60 seconds between sets; tgu – athlete’s choice(tgu reps are totals… 2 =
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