WOD : 4/16/2018

Monday

Today we start a new program and shift our focus into a new direction.  Simply put, we are going to simplify everything for 12 weeks and focus on the basics.  Strength development will be the number 1 priority for the following 12 weeks.  This does not mean that we will abandon other aspects like gymnastics and conditioning as we will be working these in tandem with the number 1 goal.   Be ready though because it might be a little boring!  Not entirely, but you might notice some things will get a little repetitive and they will repeat for a good reason.  While doing things over and over again might be boring, getting stronger never gets old! 

This first 8 weeks is going to be a Linear Progression.  In the simplest terms, we want you to get better each week little by little.  We will tell you to either shoot for 5-10 more pounds or keep the weight the same and try for an extra rep or two.  Keep track of what your doing each week.  The workouts will be broken into a few categories. 
- Strength/Skill (main lifts, olympic lifts, and gymnastics skill work) 
- Conditioning (met cons) 
- Accessory (extra work that is optional) 


Over time, the order of the categories will change as our focus shifts.  But for the next 8 weeks the MAIN focus will be on getting stronger. 

Monday

Strength/Skill

A1 - Back Squat

5 sets of 8 reps at tempo (5010) and rest 60 seconds between sets (pay attention to the tempo!!!) 
B1 - Hang Snatch
3 sets of 3 reps (tempo is 3 seconds to the knee for each rep) 
B2 - TTB
3 x 20 second AMRAP of TTB


Conditioning

2 minute AMRAP

5 Power Cleans (65% 1rm clean) 
4 Burpees

rest 1 minute and repeat 2 more times

Accessory

Hamstring Slides 4 x 8 reps
Glute ham bridges 4 x 12-15 reps