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Wright Performance is a world-class training program based on sports science

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  • WL WOD – April 18, 2014 – Friday

    Weightlifting Workout of the Day

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    An aerial view of Ilya Ilyin’s WR Clean and Jerk at 233kg in London

    Classic Lifts
    1) Snatch: In exactly 7 sets, build to 1RM
    2) Snatch + OH squat, 1+1: 1×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% of Part 1
    3) Clean and jerk: In exactly 7 sets, build to 1RM
    4) Clean + front squat + jerk, 1+1+1: 1×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% of Part 3

    Pulls
    Clean pull + standing shrug, 3+2: 5×1 @ 107%

    Squats
    Front squat — 5 sets:
    Set 1 = Last week’s 3RM + 5#
    Sets 2-5 = 3 reps @ 90% of Set 1

  • WOD – April 18, 2014 – Friday

    Workout of the Day

    mastersqualifer_block_V250

    The CF Games Masters Qualifier events have been announced

    Strength
    A.
    Close-grip bench press — 6 sets:
    Set 1 = 3 reps heavy
    Set 2 = 3 reps heavier
    Set 3 = 2 reps heaviest
    Set 4-6 = 8 reps moderate
    * Make all sets heavier than last week

    B.
    1 and 1/4 Front squats: 4×5 heavy but perfect

    Work Capacity
    Strict “Eva” 5 rounds for time of:
    800m run
    30 KB swings (70#/53# — Russian)
    20 Strict ring rows

    ** In addition, perform a 10-minute recovery row and “Bulletproof Shoulders”

  • Rest Day – April 17, 2014 – Thursday

    Rest Day

    Dan Sutterman with some awesome speed on a 235# clean complex during strength class

    Spend today recovering and taking care of your bodies. Soft-tissue work, mobility, and general maintenance are all encouraged. Feel free to flush out the lactic acid with a long, slow row or swim. The strength conditioning from yesterday left some knots, work them out today.

  • Remote coaching and personal programming
  • Daily video feedback/analysis
  • Daily check-ins/program review
  • One day intensive or specialty seminars
  • Instruction on Olympic lifts/CrossFit skills
  • Hands-on practice and feedback

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More seminars coming in 2014, stay tuned!