In our first ever edition of Why Wednesday, we break down the workouts from October 28 to help you gain some insight into the “why” behind SWCF’s programming!
Enjoy!
Mobility
Psoas Distraction, Lat Distraction, LB in Ext Rotator.
Fitness
2rds NFT: 200 M Run, 5 pullups, 8 Goblet Squats
A1. Assisted Pullups 30X1
5,5,5,5,5 Rest 30 seconds.
A2. 5 Front Squats 40X1
x5 Rest 2 minutes.
B1. 100 m Farmer’s Carries
x4 Rest is walk back inside gym.
B2. 2 DNB Bear Crawl
x4 Rest 2 minutes.
5 minute cooldown
Performance
Clean Warmup: Front Squats, Lift off Transitions, Rack Delivery, Tall Cleans, Jerk Step Throughs, Punch and Catch Progressions.
A. 12 min EMOM
2 Power Clean and Split Jerks. Athlete may increase weight throughout 12 minutes.
B1. 5 Clean Romanian Deadlifts
x5 Rest 30 seconds Heavy as possible! Maintain positioning.
B2. KB Torso Rows 31X1
5,5,5,5,5 Rest 2 minutes.
C. 5 min AMRAP
Wall Walks
5 min cooldown
Competitor
Clean Warmup: Front Squats, Lift off Transitions, Rack Delivery, Tall Cleans, Jerk Step Throughs, Punch and Catch Progressions.
A. 5 Rounds of Paced Effort
10 strict supinated grip Pullups
DNB Bear Crawls
2 UB Hang Squat Cleans @80% 1 RM
Rest two minutes
B. 4 Rounds of Paced Effort
20 Hang Power Cleans (95/65)
10 Ring Rows
Rest two minutes
C. 2 min AMRAP kipping pullups. Hard as possible.
10 minute cooldown.