Blog

Women

Warm up A.

A. Hip Snatch + Hang Snatch 6×1+1@ Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

Men

Warm up A.

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

Women

Warm up C

A. Power Clean 26 sets x1@75% w/ 45 sec rest

B. KB Side Press 4×10-12 w/ 90s – 2 min rest

C. DB Trap 3 4×8-10 (30X0) w/ 90s – 2min rest

D.WTD  Back Ext 4×10-12 (30X0) w/ 90s- 2 min rest

15 min Aerobic Cool Down

Men

Warm up C

A. Power Clean 26×1@75% w/ 40 sec rest

B1. DB Split Squat 4×10/ea leg@Heavy 30X0  w/ 90 secs

B2. DB Press 4×10-12@Heavy 30X0 w/ 90s – 2 min rest

C. DB Trap 3 4×8-10 (30X0) w/ 90s – 2min rest

15-20 min Aerobic Cool Down

45:00 Aerobic Recovery

*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym

*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery

*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

Critical Row Calculator

Women

Warm up B

(Speed & Tech)

A. Power Snatch 6×3@70-75% w/ 90 sec rest

B.
10 min EMOM
2 Jerk@70%

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
3×5 min Row or Airdyne @ TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest

Men

Warm up B

(Speed & Tech)

A. Power Snatch 6×3@70-75% w/ 90 sec rest

B.
10 min EMOM
2 Push Jerks@70% + 4 Pull ups

C.
3×5 min Row or Airdyne @TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest

Women

ELDOA Stretches
(40 secs)

A.
25 min Aerobic Row or airdyne (HR 120-130)
*Every 10 min 10 Tree Tops  + 10 corner wipers

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

ELDOA Stretches
(40 secs)

A.
25 min Aerobic Row or airdyne (HR 120-130)
*Every 10 min 10 Tree Tops  + 10 corner wipers

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Omegawave Testing Schedule 

Women
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest

Men
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest

Women

ELDOA Stretches(45 sec)

A.
Airdyne or Row
3x3x20 secs AD or 150m Row@90%  Rest 90 sec between “Reps” Rest  3 min rest sets

B.
3 Rounds
12-15 CTB Pull ups
3 min

C. 15 min Aerobic Cool Down

Men

ELDOA Stretches(45 sec)

A.
Airdyne or Row
3x3x20 secs AD or 150m Row@90%  Rest 90 sec between “Reps” Rest  3 min rest between sets

B.
3 Rounds
15-20 Pull ups
3-5 min

C. 15 min Aerobic Cool Down