Sons Of 1 Barbell Club
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Metcon (No Measure) A. Spend 3-5 minutes working on muscle-up technique. and then . . . Every minute, on the minute, for 6 minutes, complete: Handstand Walk x Max Distance in 30 seconds If you do not have handstand walks, then . . . Every minute, on the minute, for 10 minutes, complete: Handstand Leg Taps x 14-16 taps B. Every 2 minutes, for 10 minutes, complete (5 sets): Clean + Front Squat + Jerk Build to the heaviest weight possible, keeping the complex unbroken. C. Complete as many rounds and reps as possible in 5 minutes of: 1 Power Clean 1 Ring Dip 2 Power Clean 2 Ring Dip 3 Power Clean 3 Ring Dip and so on…. 40-44: 205/155 lbs 45-49: 185/135 lbs 50-54: 155/115 lbs 55+: 135/95 lbs Rest exactly 5 minutes, and when the clock hits 10:00, perform the following… Complete as many rounds and reps as possible in 5 minutes of: 3 Power Snatches 6 Chest to Bar Pull Ups 9 Box Jumps (24″/20″) 40-54: 135/95 lbs 55+: 115/75 lbs; 6 Chin Over the Bar Pull Ups Rest exactly 5 minutes, and when the clock hits 20:00, perform the following… Complete as many rounds and reps as possible in 5 minutes of: 2 Thrusters 2 Toes to Bar 4 Thrusters 4 Toes to Bar 6 Thrusters 6 Toes to Bar and so on…. 40-54: 95/65 lbs 55+: 65/45 lbs Rest exactly 5 minutes, and when the clock hits 30:00, perform the following… Complete as many rounds and reps as possible in 5 minutes of: 20 Kettlebell Swings 20 Hand-Release Push-Ups All Age Divsions: 24/16 kg
Strength: 1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: -1x clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM *For the snatch and clean and jerk, all 10 singles must be done in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.
Strength: 1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP) *Final week of phase 2. Try and top the 5 RMs that you hit last week.
WEIGHTLIFTING PROGRAM: 1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!! 2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a 7-8 out of 10 on the perceived exertion scale. 3. clean deadlifts: 85%x3, 90%x3, 95%x3. you can use straps. 4. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can. if 5 kg is too hard, then reduce the weight. i prefer feet over a bench if you can. if not, then normal way.
Strength: 5 rounds (1o minutes) – EMOM, complete: -Odd minute: 5x bench press (Work up to a heavy set of 5) -Even minute: 20m seated sled/prowler pull (Tie a rope to a weight/sled/prowler, extend it 20m, sit down and pull it towards you as fast as you can. Choose a weight that you can accomplish this is 40 seconds or less.) Work Capacity: Complete 3 rounds for time of: -21x Calories on rower -11x Thruster (155#/105#) -9x pull up Conditioning (Optional): 6 rounds: -50m sandbag hill sprint (you choose the weight) -Rest as needed