Personal Trainer & Functional Fitness in Bangkok
3 sets, for quality, of:
A1. 8-12 Barbell Bench PressesA2. 20 Kettlebell Single Leg Romanian Deadlifts
7 Rounds for Time:
– 6 Pull-Ups
– 12 Air Squats
– 24 Double-Unders
5 Rounds for Time:
– Run 400 meters
– 15 Overhead Squats @ 95/65 lbs
# "Nancy"
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
## GENERAL
* Completing a Classic CrossFit benchmark workout today
* Compare scores to 8.17.18
## OVERHEAD SQUATS
* Choose an overhead squat weight that you can complete in 1-2 sets each round
* If you’re on the fence, lighter and unbroken is the better option
* If unable to overhead squat, front squats are the next best option
## RUN
* If unable to run:
* 500 Meter Row
* 800 Meter Bike Erg
* 40/28 Calorie Schwinn
* 28/20 Calorie Assault or Echo Bike
## DAILY VIDEO
[Click Here](https://youtu.be/iFsICTX5pUI)
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 30 Seconds
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats [(Video)](https://youtu.be/RTlsrgLBxUU)
PVC Pass Throughs
PVC Overhead Squats
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
# MOBILITY (10:00 – 15:00)
## Couch Stretch: 1:30 Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
## Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
## PVC Lift Offs: 1 Minute
[Click Here](https://youtu.be/oUT1V3H6pbU)
# TEACHING (15:00 – 25:00)
## OVERHEAD SQUATS
### Everything Up
Our only thought today on the barbell is “up”. Even as we are squatting down, the focus is on keeping everything up. Let’s keep the chest up, the bar up, and our eyes up. We spent a fair amount of time mobilizing and activating in order to better allow this to happen.
Keeping the chest up ensures that the shoulders are in a better position. When the chest drops, we tend to have to over-reach with the shoulders to keep the weight centered.
Keep the bar up means that we are maintaining an active position throughout. When the elbows get soft, the weight is harder to control. Keep the elbows locked and weight supported by punching up into the bar.
Finally, the eyes play a big role in keeping everything else in position. If the eyes drop, so may the chest and bar. Find a spot across the room, not on the floor, to keep the eyes on throughout the whole squat.
### Movement Prep
5 Pausing Overhead Squat
5 Overhead Squats
## RUN
### Everything Up
All athletes have to do to run is fall forward and pulling the feet up off the ground to change which leg is supporting the body weight. This allows gravity to do most of the work. If athletes are focused on the landing, it means they are focused on pushing through the ground and using a lot of energy from muscle. With plenty of pushing through the ground happening on the overhead squat, we can shift our focus to simply pulling the foot up off the ground. You can distinctly hear the difference between a clunky landing and a soft pull up. The softer the landing, the better the pull. Keep the feet light and time in contact with the ground minimal as we go out for the runs today.
### Movement Prep
First Run of Practice Round
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
200 Meter Run
10 Overhead Squats
*Build to Workout Weight*
## 1 Round
100 Meter Run
5 Overhead Squats
*Hitting two practice rounds to really feel prepared to find a good position and a good weight selection for our overhead squats
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* Aim for consistency in speed across the five rounds today
## RUN
* Run at a pace that allows you to go big on the overhead squats
* Find you maximum sustainable running pace that allows you to go ideally unbroken
* The more confident you are on the bar, the faster you should run
* The less confident you are on the barbell, the slower you should run
## OVERHEAD SQUATS
* Shoot for 1-2 sets on the squats, but these are ideally unbroken if we chose the right weight
* If you need a quick break, go with something like 8-7 or 9-6
3 sets, for quality, of:
A1. 6-8 Barbell Bench PressesA2. 16 Single Leg Crossbody Romanian Deadlifts
5 Rounds for Time:
– 10 Bent-Over Barbell Rows
– 20 AbMat Sit-Ups
– 30 Double-Unders
Power Snatch
– 7 sets of 3-5 reps
Rest as needed
As Many Rounds and Reps as possible in 15 minutes:
– 20 Dumbbell Box Step-Ups
– 10 Toes to Bars
– Farmers Walk 60 meters
5 sets, for quality, of:
A1. 6-8 Front SquatsA2. 6-8 Pull-Ups
Every 1 minute for 20 minutes (5 rounds):
Minute 1
– Max Burpees
Minute 2
– Max Kettlebell Swings
Minute 3
– Max Calories of Rowing
Minute 4
– Rest
We're performing Y3T Protocol made famous by Neil Young.
Week 1 is 5 sets x 4-6 reps
Week 2 is 4 sets x 8-10 reps
Week 3 is 3 sets x 12-15 reps
We aim to be repeating this for 6-12 weeks.
3 sets, for quality, of:
A1. 12-15 Back SquatsA2. 12-15 Bent-Over Barbell RowsA3. 12-15 Dumbbell Standing Triceps Extensions
As Many Rounds and Reps as possible in 14 minutes:
– 20 Kettlebell Swings
– 15 AbMat Sit-Ups
– Farmers Walk 90 meters
We're performing Y3T Protocol made famous by Neil Young.
Week 1 is 5 sets x 4-6 reps
Week 2 is 4 sets x 8-10 reps
Week 3 is 3 sets x 12-15 reps
We aim to be repeating this for 6-12 weeks.
3 sets, for quality, of:
A1. 12-15 Shoulder PressesA2. 12-15 Dumbbell Bulgarian Split SquatsA3. 12-15 Dumbbell Bicep Curls
As Many Rounds and Reps as possible in 12 minutes:
– 10 Push Presses
– 10 Alternating Front-Racked Barbell Lunge Steps
– 5 Pull-Ups
Power Clean and Jerk
– 6 sets of 3-5 reps
Rest as needed
7 Rounds for Time:
– 5 Hang Power Cleans
– 7 Front Squats
– 9 Push-Ups
We're performing Y3T Protocol made famous by Neil Young.
Week 1 is 5 sets x 4-6 reps
Week 2 is 4 sets x 8-10 reps
Week 3 is 3 sets x 12-15 reps
We aim to be repeating this for 6-12 weeks.
4 sets, for quality, of:
A1. 8-10 Push PressesA2. 8-10 Dumbbell Bulgarian Split Squats
We're performing Y3T Protocol made famous by Neil Young.
Week 1 is 5 sets x 4-6 reps
Week 2 is 4 sets x 8-10 reps
Week 3 is 3 sets x 12-15 reps
We aim to be repeating this for 6-12 weeks.
4 sets, for quality, of:
A1. 8-10 Back SquatsA2. 8-10 Dumbbell One-Arm Bent-Over Rows