240718 Thursday WOD

Warm-Up Routine:

1. General Warm-Up (5-10 minutes)

• Light cardio: Jogging, rowing, or cycling to get your heart rate up and muscles warm.

Dynamic Stretching (5-10 minutes)

• Arm circles: 2 sets of 10 reps (forward and backward)
• Shoulder dislocates with a resistance band or PVC pipe: 2 sets of 10 reps
• Scapular push-ups: 2 sets of 10 reps

• Ensure proper setup: Feet flat on the ground, back slightly arched, and shoulder blades retracted.
• Grip width: Find a grip that allows your forearms to be perpendicular to the ground at the bottom of the lift.
• Bar path: Lower the bar to your mid-chest and press upwards in a slightly curved path back towards your eyes.

Specific Warm-Up (10 minutes)

• Empty bar bench press: 2 sets of 10 reps to get the blood flowing to your chest, shoulders, and triceps.
• Add weight gradually: Perform sets of 5 reps, gradually increasing the weight until you reach about 70% of your working set weight. Rest for about 1-2 minutes between these sets.
  • Example progression:
  • 40% of your working set weight x 5 reps
  • 50% of your working set weight x 5 reps
  • 60% of your working set weight x 5 reps
  • 70% of your working set weight x 5 reps

Bench Press: 5×5

• Perform 5 sets of 5 reps with your working set weight.
• Rest 2-3 minutes between sets.

Metcon:

It’s been a tough week so we’re changing the pace with a Tabata workout that focuses on core muscles would be a great way to engage your abs, obliques, and lower back. Tabata involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes per exercise).

Tabata Workout (24 minutes):

Plank Variations:

• 20 seconds: Plank hold
• 10 seconds: Rest
• 20 seconds: Plank with shoulder taps
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Russian Twists:

• 20 seconds: Russian twists (use a weight or medicine ball if desired)
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Bicycle Crunches:

• 20 seconds: Bicycle crunches
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Leg Raises:

• 20 seconds: Leg raises
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Mountain Climbers:

• 20 seconds: Mountain climbers
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Flutter Kicks:

• 20 seconds: Flutter kicks
• 10 seconds: Rest
• Repeat for 8 rounds (4 minutes total).

Cool Down (10 minutes):

• Static stretching:
• Cobra stretch: 2 sets of 30 seconds.
• Child’s pose: 2 sets of 30 seconds.
• Seated forward fold: 2 sets of 30 seconds.
• Side stretch: 2 sets of 30 seconds each side.

Optional: Foam Rolling (10 minutes):

• Focus on your lower back, hip flexors, and any other tight areas.

Coaching Tips:

Progressive Overload

• Aim to increase the weight slightly each week to continue making strength gains. If you hit a plateau, consider adjusting your program or incorporating accessory work to target weak points.

Warm-Up Sets

• Always perform warm-up sets before your working sets to prevent injury and prepare your muscles for heavier loads.

Rest Periods

• Rest for 2-3 minutes between eachd working set to allow for adequate recovery and maintain strength throughout all sets.

Spotter

• Have a spotter for safety, especially as you approach your heavier working sets.