Monday, October 14

Class Strength – No class strength. Spend extra time on SMR and mobility training after “Deck of Cards”.

Modular Skill – No Modular skill. Focus on Modular Strength.

Modular Strength – 4 Week cycle with a focus on Olympic Lifting

• Back squat – 5×5 @ 75%
• Deadlift – 5×3 @ 80%
• Push press – 5×5 @ 70%
• Jerk dip squat – 5×3 @ 90% (of jerk)

Modular Endurance
3 Rounds for time of:

• 200m Run
• 10 Strict Pull-ups
• 10 GHD Sit-ups

Core WOD
“Deck of Cards”
Split into 4 teams. Teams draw cards from a standard deck of cards for 30 minutes. All team members do exercises as dictated by card drawn. Cards are drawn as soon as a team is finished with their previous card and are ready to proceed, but without skipping another team’s turn to draw a card.

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value
Joker = You can make another team do 15 burpees.

Spades = One-legged alt. squats /Goblet Squats 55/35 / Air Squats
Hearts = Clapping Push-ups / HR Push-ups / Knee Push-ups
Clubs = C2B Pull-ups / Pull-ups / Ring-rows
Diamonds = Jack Knife Sit-ups / Med Ball Sit-ups 10# / Sit-ups

Those that have been doing CF < 2 weeks = Do Green and consider doing 50-75% of the # of reps dictated by the card drawn. When selecting the color you will do today keep in mind that you might end up doing 100+ reps of any given exercise. So pick a color for which you can sustain the given exercises at a consistent pace throughout the workout.

Olympic Lifting Class
Snatch Ladder
EMOTM perform 1 Snatch

Choose a starting weight that is about 50% of your 1RM. If your max is >= 135 increase by 10 lbs. each minute. If your max is < 135 increase by 5 lbs. each minute. If you fail a snatch, then repeat that weight on the next minute. If you fail 3 consecutive minutes drop 5 or 10 lbs each minute until you get a successful lift. You are then done.

Then work on Snatch Balance
Do 4 sets of 3-5 reps

Tuesday, October 15

Class Strength
Deadlift – 1×10 @ 50%, 2×8 @ 70-75%, 5×5 @ 75-85%
Deadlift – Do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Muscle snatch – 3×2 @ 40% (of snatch)
• Power clean + hang clean – 2×3 @ 60% (of clean)
• Power jerk + jerk – 2×3 @ 60% (of jerk)

Modular Strength – None today

Modular Endurance
4 rounds:

• 10m shuttle run x 4 (Touch ground w/ hand at end of each shuttle run)
• 10 KB swing 55/35#

Core WOD
Have 1/2 Class switch order of AMRAPs
7 min AMRAP

• 200m Row
• 15 Ft. Squat 135/95 95/65 65/35

Rest 7:00 minutes

7 min AMRAP

• 10 SDHP 95/65 65/35
• 10 Wall Ball 20/14# @ 10’/9′ – 14/10# @ 10’/8′

Powerlifting Class
Back Squat – 1×15 @ 40%, 2×8 @ 70-75%
Stripping Front Squat set – Start w/ about 90% of 1RM. Ensure that the 3 outer plates on each side are 10# plates. You will go to just shy of failure and then proceed to strip a set of 10# off each side. Repeat to just shy of failure. Keep stripping until you’ve taken off the three 10# plates you had on each side. Then do a final set to failure. You will be doing 4 consecutive sets.
Weighted Pull-ups – Work-up to a 1RM, then do 2 sets of 10 at 65% of your 1RM

Wednesday, October 16

Class Strength
Bench Press- 1×15 @ 50%, 1×8 @ 70-75%, 3×5 @ 75-85%
Bench Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Snatch pull – 3×4 @ 85% (of snatch)
• Jerk – 3×2 @ 70%, 2×2 @ 75%, 2×2 @ 80%

Modular Strength – Front Squat – 4×5 @ 70%, 2×2 @ 75%, 2×2 @ 80%

Modular Endurance – 10x (10 Calories on Airdyne / Rest 1:00 sec)

Core WOD
3 Rounds for time of:

• 400m Run
• 10 pull-ups
• 20 shoulder-to-shoulder sandbag push press – 25% of BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

Thursday, October 17

Class Strength
Strict Press – 1×10 @ 50%, 2×8 @ 70-75%, 3×3 @ 80-90%
Strict Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Snatch – 3×3; find weight that allows good speed and sharp turnover
• High-hang snatch – 2×4 @ 60%

Modular Strength – Do after Modular skill if you’re going to do that.

• Overhead squat – 3×5 @ 65% (of snatch) w/ Tempo of 1311

Modular Endurance
3 rounds for time of:

• 300m Row
• 3 15′ rope climbs

Core WOD
Run T-agility drills – Run a couple at 80-90% speed, then make 3 attempts and note best time.

Rest 3:00 minutes, then
10 minute AMRAP of:

• 10 Deadlifts at 155/105 95/65
• 10 Box Jumps 30″/26″ 24″/20″ 20″/16″
• 10 HSPU (Or Progression thereof)

Friday, October 18

Class Strength
Back Squat – 1×15 @ 50%, 2×8 @ 70-75%, 5,5,3,3,1
Back Squat – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set. 

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

• Snatch – 1RM
• Clean & jerk – 1RM

Modular Strength – Do after Modular skill if you’re going to do that.

• Deadlift – 1RM

Modular Endurance
4 rounds:

• 100m Run
• 10 T2B
• 10 Back Extensions

Core WOD
16 minute AMRAP

• 8 Alt. Single-arm DB Snatches 70/50 45/30 30/20
• 8 Indian Sit-up tuck Jumps
  Do an Indian sit-up straight into a tuck jump where the knees at least come above crease of hip in the jump.
• 8 KBS 70/55 55/35 35/20

Saturday, October 19

Class Strength – Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
For time, 21–18–15-12-9-6 and 3 rep rounds of:

• Walking lunge steps
• 95/65 65/35 pound Barbell thruster
• Pull-ups
• Knees to elbows

The full black version entails 81 reps of each exercise. That’s a pretty heavy load, especially of Thrusters and K2E. Be smart – this one will drain you.

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The next Honored Prairie delivery will be November 16th.