Monday, January 25th

luke F oregon winter games

———————————————————–Luke Fetch, Oregon Winter Games———————-

Performance is in red, Competition is in red, Optional Conditioning is in pink

Twelve weeks ago the group entered the first wave of an intensification build, culminating in a re-testing phase of various barbell 1RMs. Over the next twelve weeks the group will once again cycle through an intensification build – split into two, six week cycles. The first cycle will see high volume in movements you have become accustomed to, which leads into another six weeks cycle of added intensity. Following completion of this second strength-biased wave the group will shift gears to begin a peak in aerobic development through the spring and summer months.

Strength: A) Every 2 minutes, for 6 minutes (3 sets): Pause Front Squat ×5 reps (2 sec pause in bottom)

B) Every 2 minutes, for 10 minutes (5 sets): Hang Clean + 2 Front Squats

C) Every 2 minutes, for 6 minutes (3 sets): Seated Dumbbell press ×10-12 reps

WOD: Every 4 minutes, for 12 minutes (3 sets): For Times:
9-7-5 Reps of…
-Push press @60% of 1RM
-Strict supine ring rows  (With feet on a bench, row all the way to your armpits) 

Strength: A) Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

B) Every two minutes, for 10 minutes (5 sets):
Clean + Front Squat x 1 rep @ 90-95%

C) Every 2 minutes, for 8 minutes (4 sets):
Touch-n-Go Power Cleans x 5 reps
Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%

WOD: Three sets for times of:
-10 Hang Squat Cleans 135/95 (155/105)
-15 Pull-Ups (C2B)
-20 Box Jump-Overs (24″/20″)
Rest 2 minutes

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of:
Run 200 Meters @ 75-80%
Run 400 Meters @ 85-90%
Walk 200 Meters”

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531