CF HYBRID POWERLIFTING - May 09-15, 2016

MONDAY MAY 09/16

Motorhead - week 07

WOD

Level 3 - Sport

WOD 1

>>>Pre-Class

A. Legless rope climb x2

B. Rope climb x4

**Rest as needed to complete

>>>In class

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 65/95#

**make this like a open wod - we will judge each other, so find a partner and keep them legit on their mechanics. Laurie did this in 5:10, which helped her solidify her spot to the games...just so ya know.

WOD 2

A. Power Program

Level 2 - Fitness

A. Power Program

>>>In class

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 65/95#

>>>Post class

A. 4x12 GHD sit-ups

Level 1 - Health

A. Power Program

TUESDAY MAY 10/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

Rest Day

Level 1 - Health (optional)

A. Front squat build to a heavy double in 20 min or goblet squat

B. “Gear”

Min 1 - Wall ball 10/16#

Min 2 - DB bench press

Min 3 - Row for calories

Min 4 - Ring rows

Min 5 - Rest

3 rounds for total reps.  

WEDNESDAY MAY 11/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

A. Power Program

Level 1 - Health

A. Power Program

THURSDAY MAY 12/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Ring dips 6x3-5 - rest 10sec

A2. Burpee pull-ups  6x3-5 - rest as needed

B. Clean and jerk - max effort test

>>>In class

A. Press 3x3, 95/135# for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OHS @ 65/95#

- 21 MU’s (ring)

Level 1 - Health (optional)

A. Press 3x3, moderate weight  for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OH, Front, or back squats @ 65/95#

- 21 pull-ups or ring rows

**Adjust reps to 35/27/18 if needed.

FRIDAY MAY 13/16

Motorhead - week 07

WOD

Level 3 - Sport

WOD 1

A. Power Program

WOD 2

>>>Pre-Class

A. 100’ HS walk in 10’ sections

>>>In Class

A. Deadlift 4x4 - light 60% speed pulls

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s

- 15 C2B pull-ups

- 5 hang power cleans @105/155#

Level 2 - Fitness

A. Power Program

>>>In Class

A. Skip deads in class.

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s

- 15 C2B pull-ups

- 5 hang power cleans @105/155#

Level 1 - Health

A. Power Program

SATURDAY MAY 14/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - test max effort

B. Clean and jerk 2(50%x2), 2(60%x2), 70-75-80-85%x1

>>>In class

A. Back squats 2(80%x4), 2(82.5%x3), 85%x1

B. “Forrest”

Complete for time;

- Run 400m

- 60 push-ups

- Run 400m

- 30 T2B

- Run 400m

- 60 push-ups

- Run 400m

**runs may not be exactly 400m, but you will run out the garage door down the ramp and along the dock, out the last parking lot entrance and down to quebec and up to end of Star egg parking lot.  

Level 1 - Health (optional)

A. Back squats 2x4, 2x3, 1x1 - build throughout

B. “Forrest”

Complete for time;

- Run 400m

- 50 push-ups

- Run 400m

- 25 T2B

- Run 400m

- 50 push-ups

- Run 400m

**runs may not be exactly 400m, but you will run out the garage door down the ramp and along the dock, out the last parking lot entrance and down to quebec and up to end of Star egg parking lot.  

SUNDAY MAY 15/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health (optional)

A. Thrusters - descending reps and ascending load

7-6-5-4-3-2-1

**Time cap of 8min

**start at a light load and then add 5-10 pounds each round as the rpes decrease by one.  28 total reps to complete.

B. “Triple”

Complete for time.

- Row 1500m

- 150 DU’s or skip ropes

- 15 gym length runs….make it 16 just to be an even number.