Synergy Strength WOD’s 2012-06-25 to 2012-07-01

FEATURE IMAGE – Holly impressed by R.Hills man muscles

BLOG IMAGES – Lynne and Rhonda loading sandbags on the box during the tire flip workout and Helena from HART CPR and AED performing the heimlich on Devo.  The coaching staff updated their first aid and CPR with Brett and Helena Hart 2 weekends ago.  We now have an AED on site and are all trained on how to use it.  We are the first gym in Saskatoon to purchase an AED and we hope we never need to use it.

TIGGERS AND COMP TIGGERS – Back to week #1 of the cycle – 3 double days this week again.

 

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WOD 2012-06-25

WARM-UP Synergy warm-up,

WOD

_A.

_{8 Pull-ups}

_{8 T2B}

_{16 heavy Russian KBS}

_{16 box jumps @ 24/27” (high)}

_{AMRAP in 5 min}

_{Rest 2.5 min}

_{4 rounds for reps}

WOD Guidance

a. Try to go unbroken on the bar if you can.  Remember to scale up a few reps on the toes to bar before accepting a lower variation of the movement.  Heavy for the swings is a relative term related to your skill with the bell.  Box jumps can be at other heights if necessary (higher or lower) – choose a box that is higher than you normally use and is challenging.

TIGGERS AND COMP TIGGERS

REST DAY

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WOD 2012-06-26

WARM-UP Synergy warm-up,

WOD 

_A.

_{6 power cleans @ 75/115#}

_{8 push-ups}

_{10 sit-ups}

_{AMRAP in 4 min}

_{Rest 4 min}

_{Repeat 4 rounds}

WOD Guidance

a. 6 unbroken power cleans, followed by 8 perfect push-ups (pretty please) and 10 abmat sit-ups.

STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS - WOD #1

_{A. Snatch – 5 x 2 – every 3 min}

_{B. Snatch Pulls 5 x 2 – every 3 min}

_{C. Front squats 5 x 2 – every 3 min}

- work to max efforts on all lifts – simple and effective.  Your progression over the next 4 weeks will be simple 5×3 into 3×2,2×1, which becomes 2×3,3×1 – this is all done before moving into a Bulgarian August session. 

COMPETITIVE TIGGERS - WOD #2. 

_{A. 30 muscle-ups for time – rest exactly 10min}

_{B. 30 Strict HSPU’s for time – rest exactly 10 min}

_{C. 50 Pistols for time}

a- record all times and comments – I may ask for these numbers one day.

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WOD 2012-06-27

WARM-UP  Synergy warm-up,

WOD

_A.

_{Back squats 5.3.2.5.3.2}

_{10 Gym width sprints}

_{Every 5 min x 6 rounds}

WOD Guidance

a. We are back to using a wave loading pattern.  It will be used weekly in a ALP style workout.  Load the 3 reps heavier than the 5 by 5-7.5% and the 2 heavier than the 3 by 2.5-5%.  The following cycle is completed at a higher load yet.  This will look like this;

100#x5, 107#x3, 110#x2, 102#x5,110#x3, 112#x2 - notice the last three lifts are 2-5 pounds heavier than the first 3 – this is the goal.  It does not meant eh first three rounds were light, it just menas that the last 3 were very heavy.

Try to complete the sprints as fast as possible.

STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS - WOD #1

_{A. Clean + Jerk 5 x 2+1 – every 3 min}

_{B. Clean Pulls 5 x 2 – every 3 min}

_{C. Clean deadlifts 4 x 2 – every 3min}

- work to max effort on a, b. we want speed and proper height (min belly button)on all lifts (let mechanics dictate the load). C perform at no more than 10% above best C&J and do for sets across.

COMPETITIVE TIGGERS - WOD #2. – group class

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WOD 2012-06-28

WARM-UP - Synergy warm-up, 

WOD

_A

_{20 power clean and jerk @ 95/135#}

_{15 T2B}

_{10 heavy DB Push press}

_{Run 400m}

_{AMRAP in 20 min}

WOD Guidance

a. This is an AMRAP – get as far as you can into it.  Score rounds and total reps.

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WOD 2012-06-29

WARM-UP
Synergy warm-up,

WOD

_A.

_{4 clean deadlifts}

_{10 speed burpees}

_{Every 4 min x 8 rounds}

 WOD Guidance

a. The beauty is in its simplicity.

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WOD 2012-06-30

WARM-UP
Synergy warm-up,

WOD

_{A. 30 sec on and 30 sec off of the following stations for 32min}

_{- Lateral bench burpees}

_{- Romanian deadlift @ 95/135#}

_{- Push-ups}

_{- Strict Pull-ups}

_{- Trap bar deadlift @ 165/235#}

_{- Back extensions}

_{- Incline DB bench press}

_{- Kipping pull-ups} 

 WOD Guidance

a. Welcome back 30 on 30 off – some love it some hate t, but no denying that it is a good aerobic interval style workout.  Select loads based on skill – the loads are set for the deadlifts, but do not be afraid to move them around a bit (leave some 10′s and 25′s on each side for loading and unloading throughout workout)

STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS

UPDATED – June 25th

COMPETITIVE TIGGERS -

_{A. Power Snatch 5 x 2 – every 3 min}

_{B. Power Clean and Jerk 5 x 2+1 – every 3 min}

_{C. Back Squats – work to max double in 15 min}

- work to max effort on all lifts today.  This workout will stay for 4 weeks straight.  Progress each week slightly.

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WOD 2012-07-01 – STRONGMAN SUNDAYS

_{In teams of equal number perform as many reps as possible at each of the following stations;}

_{- Tire Flip}

_{- Sandbag zercher carry}

_{- Pull-ups}

_{- OH plate walking lunges}

_{- Sled rows}

_{- 14/20# mad ball throw and sprint}

_{5 min per station}

COMPETITIVE TIGGERS – sorry a lot of changes this week with regard to schedule – so please complete your workouts when you have time and when it best fits your schedule for the weekend.  We are now closed Monday and open Sunday.  Get all your workouts in (double day on Sunday or add Saturday – your call)

WOD 2012-07-02 - GYM CLOSED FOR STAT (MONDAY)