Aloha! We will be doing WOD and both STRENGTHS in class today.
WOD:
2021 Event 9
21-15-9
Echo bike Calories
Power Snatches (105/75) *Non Barbell – Alt DB Power Snatches (50/35lbs)
Time Cap 10 min
Competitor Target time: 6
Scaled (Masters):
Masters 35-44
18-12-6
Echo bike Calories
Power Snatches (95/65)
STRENGTH:
#Back Squat:
8 reps @ 60%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
#Front Squat:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
* 7 single leg box jumps (each) + 3 Max rep Vertical Jump after each set
CASHOUT:
3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
Weighted Med-Ball Knee Ups
Side Plank Lift
Single Arm Suitcase Deadlift
Weighted Back Extension
MAYHEM BODYBUILDING:
Single Arm DB Bench for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
Start with one dumbbell extended overhead. Perform this movement with one arm at a time. You will notice a large amount of core engagement is needed to stabilize. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbell. To avoid injury, bring the knees up to meet the dumbbell and sit up with them. If you have to drop it to deload, you’ve gone too heavy.
Double DB Incline Bench Press for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Seated Tricep DB French Press for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Single Arm DB Skull Crusher for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
