Synergy Strength WOD’s 2012-05-21 to 2012-05-27

Feature image – Synergy 9:30 Gangsters

Blog image – Roberge stretching and the rpetty in pink girls (Kimmy G, VD, and Horn)

TIGGERS AND COMP TIGGERS –  This is de-load week.  You all have been working very hard over the last three weeks so this week is a de-load.  We will build these weeks in every month and they will be required for optimal recovery and regeneration.  Tiggers this week will rest on Monday, Thursday, and Saturday. Comp tiggers you have no double days this week, only singles, and you will only workout 4 times this week.  You will rest the same days as the tiggers.

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WOD 2012-05-21

WARM-UP Synergy warm-up,

WOD

 

_{A. “4 round Desforges”}

 

_{4 rounds for time;}

 

_{12 155/225# deadlift}

 

_{20 pull-ups}

 

_{12 95/135# clean and jerk}

 

_{20 knees to elbows}

WOD Guidance

a. This is originally a 5 rounds for time workout, but we will shorten it a bit to 4 rounds.

TIGGERS AND COMP TIGGERS

REST DAY

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WOD 2012-05-22

WARM-UP Synergy warm-up,

WOD 

 

_{A1.  3 position Halting snatch deadlift + hang snatch 5 x 1+1 – every 3 min}

 

_{A2. Ring push-ups 5 x >10 reps – immediately after a1}

 

_{B. 30secs gym length sprints – every 5 min x 6 rounds}

WOD Guidance

a1. Halting at 2 inches of the floor, knees, and hang – followed by a hang clean (full)

a2. Scale ring push-ups to perfect position and proper rep count.  Use non ring push-ups, knee and negative knee push-ups if needed.

b. max effort sprints for proper effect

STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS – WOD #1

 

_{A. Speed snatch 3×4 – every 3min}

 

_{B. Snatch 2×4, 3×2 – every 3 min}

 

_{C. Arms extended front squats 2×4, 3×2– every 3 min}

 

_{D. basic volume – press doubles  and pronated pull-ups @ 3010 for 20 min}

- Use your last week 4′s for your weight selections this week and then add 5-10% for your first 2 and build to a max effort 2.

COMPETITIVE TIGGERS – WOD #2.

REST – not group class wod.

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WOD 2012-05-23

WARM-UP  Synergy warm-up,

WOD

 

_A.

 

_{6 Press}

 

_{10-15 unbroken pull-ups}

 

_{12 gym length sprints}

_{Every 6 min x 6 rounds} 

WOD Guidance

a. Work to a max effort 6 press and keep all pull-ups unbroken  throughout the workout.  Start with a higher number of pull-ups on set one and drop down if necessary, but keep the sets unbroken.

STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS – WOD #1

 

_{A. Speed clean + jerk 3×4 – every 3 min}

 

_{B. Clean 2×4, 3×2 – every 3 min}

 

_{C. Snatch deadlifts 3×4 – every 3 min}

 

_{D. Prone incline DB lateral raises 3 x 8 – every 3 min}

- Same as the snatch workout.

COMPETITIVE TIGGERS – WOD #2.

REST – not the group class wod

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WOD 2012-05-24

WARM-UP - Synergy warm-up, 

WOD

 

_A.

 

_{1 bench press}

 

_{2 alt. heavy DB snatch (2l/2r)}

 

_{3 heavy DB burpees}

 

_{4 DB thrusters (with burpee weights)}

 

_{5 parallette jump thrus}

 

_{Every 4 min x 7-8 rounds}

WOD Guidance

a.  Work to a max effort single bench press.  Choose a heavy set of DB snatches (may use a dead stop KB snatch), but it is probably a different DB then your thrusters and burpees.  Rounds will be set based on time available.

TIGGERS AND COMPETITIVE TIGGERS 

REST DAY

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WOD 2012-05-25

WARM-UP
Synergy warm-up,

WOD

 

_{A1. Stop back squats 5 x 3 @ 3310 – every 3 min}

 

_{A2. Pull-ups (Supinated) 5 x >5reps @ 3010 – 30sec after}

 

 _{B. “Cindy”}

 

_{5 pull-ups}

 

_{10 push-ups}

 

_{15 squats}

_{AMRAP in 20 min}

 WOD Guidance

a1. Build squat weight from previous weeks.

a2. strict pull-ups on tempo, build reps from weeks previous.

b. full 20 min Cindy

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WOD 2012-05-26

WARM-UP
Synergy warm-up,

WOD

 

_A.

 

_{4 clean deadlifts}

 

_{8 box jumps (high)}

 

_{12 DB push press @ heavy load}

 

_{8 speed burpees}

 

_{Every 6 min x 6 rounds}

 WOD Guidance

a. clean deadlifts are to be built in load over the workout, but position is everything.  Choose a high box jump height relative to your comfort level and choose a DB load that is comfortable for you as well.  Burpees need to be done as fast as possible.

TIGGERS + COMPETITIVE TIGGERS

REST DAY

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WOD 2012-05-27 (TEAM WOD)

WARM-UP
Synergy warm-up,

WOD

 

_{In partners;}

 

_{A. Set up one barbell and one set of plates and each member build to a max effort clean and jerk in 20 min}

 

_B. 

 

_{Complete the following for time;}

 

_{60 95/135# power clean and jerk}

 

_{60 burpees}

 

_{120 95/135# deadlifts}

 

_{120 20/24” box jumps}

_{-partners must complete 5 reps before the next partner can move on (5 reps partner #1 then 5 reps partner #2 then repeat)}

 WOD Guidance

a. All done in partners

COMPETITIVE TIGGERS (8:30am – WOD #1)

No double day today – only group wod