bulgarian split squats

28 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

5 rounds, not for time of:
Power cleans for max reps @ bodyweight*
Strict HSPU for max reps (or seated strict press)
 – No rest between movements, 3 minute rest between rounds –
*All reps to be touch and go, no resting on the ground or at the hips (resting in the front rack is OK)
**This is our final week of this style of workout. Compare this weeks score to when we did this workout on 7th Nov

B) Strength: Front squat
4x7 @ 70%, across

C) Bonus Gainz: Bulgarian split squat
3 x 10 per side

08 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Clean & Jerk: EMOM x 9
Minute 1: 2 reps @ 65%
Minute 2: 2 reps @ 70%
Minute 3: 1 rep @ 75%
Minute 3: 1 rep @ 80%
Minute 4-9: 1 rep at 80-85%

- Rest 2 minutes- 

A2) Repeat the above sets/reps/percentages with snatches

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian split squats with kettlebells held in front rack position
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Dynamic Effort
Clean pull: EMOM x 3, Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6-8 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory
3 sets of:
6/6 Deficit bulgarian split squats
- Rest 30 seconds -
30 second Chinese plank for max load
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output*
Alternating EMOM x 25 minutes (5 rounds):
Minute 1: 15/12 Calorie row
Minute 2: 10 m Single arm overhead kettlebell lunges, per arm (16/12 kg)
Minute 3: 15/12 Calorie row
Minute 4: 30m prowler push
Minute 5: 200m run

- Rest 5 minutes -

B) Gymnastics at tempo 2020
Alternating EMOM x 15 minutes (5 rounds)
Minute 1: 8-10 Push-ups
Minute 2: 8-10 Air squats
Minute 3: 8-10 Ring row

*Focus: The goal of the Cardiac Output sessions is to keep you moving at a steady pace, for extended periods. None of this should be a maximal effort, it should be a pace you can maintain and feel relatively comfortable at. 

01 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) EMOM x 7: 2 Clean & jerk @ 75% 1RM
- Rest 2 minutes -
A2) EMOM x 7: 2 Snatch @ 75% 1RM

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian squats with kettlebells held at the side
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Snatch pull: EMOM x 5
Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 70%
Set 5: 6 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory: As above

Engine Work (8.30 - 9.30 am)

A) Conditioning

Every 4 minutes for 32 minutes (8 rounds), alternate between A1 and A2:

A1) Run 400m
12 Burpee box jump overs (24/20 in)
- Each round is for time -

A2) Row 750m / 675m
- Each round is for time -

Focus: The goal for today's workout is to complete the work within 3 minutes (modify as required), giving yourself a minute's rest before you hit it again. If you can complete the work faster that's awesome, but try and be consistent with your round times
 

16 Jan 2016 – Saturdays are for Squats!

WORKOUT OF THE DAY

A) Strength: Back Squat

Every Minute On the Minute (EMOM) x 10:
1 Back squat (Across @ 90% 1RM)

 Aim to increase load 2.5 to 5kg from last week

B) Strength: Conditioning / Gymnastics

Ow yes, this is happening again, but with an extra round....enjoy! #Swole

4 Rounds, not for time:
25 Push ups (add deficit if possible)
20 Strict Kettlebell presses (athlete's choice of weight)
15 Ring Rows
10 Bent-over barbell rows (athlete's choice of weight)
5/5 Bulgarian split squats (athlete's choice of weight)

If you completed this last week, aim to progress the movements/loads