GEMINI ATHLETICS

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RETEST! – Ankou WOD – 27

Ankou Week 27 – Retest of Week 1!!

Should be a fun week! Hope the data comes back good or this may be the last week of Ankou. Here we go!

I will try to find the comments from Week 1 and post them later.

Use the same loads as Week 1!

I added some light snatch skill work on a few days. Search http://www.cathletics.com for exercise demo videos and strive to replicate the form you see there.

Day 1: For Time: Row 2k

Warm Up with some light snatch balance work. This is meant to address aggressive and proper foot work as well as aggressive lock out. Use a barbell only if necessary – NO PRESS OUT. 5-7 sets of 2-3 reps.

Day 2: Tabata squats and push ups. 8 rounds of 20 seconds of work and 10 seconds of rest. There is no rest between movements. Do 8 rds of squats then immediately begin push ups after the 10 seconds of rest. Record your total reps AND Tabata score (lowest reps in any rd) for both movements.

Add Tabata Sit-Ups for fun. Easy 800m run after to flush the legs a little.

Day 3: Grace. 30 reps of ground to overhead w/ 135#. Scale to whatever weight you used week 1

Day 4: rest

Day 5: CrossFit Total
Establish 1 Rep Max for: back squat, strict shoulder press, and dead lift. In that order. Work up to heavy loads appropriately.

Day 6: 20 min AMRAP of
30 x double unders (or 100 singles)
20 x pull ups
10 x KB swings (53# or 50# dumbbell)
5 x burpees

Ankou Week 26

Day 1

A.
5 x 3 back squat

Rest 5 mins

B.
3 rounds:
12 push press (take it from the ground)
60 sec AMRAP burpees
active rest for 2 mins between rounds (i.e. walk don’t sit)

Rest 5 mins

C. 3 rounds of:
10 x pull ups
5 KB snatch right arm
5 KB snatch left arm

Day 2

A.
Power Snatch: build to heavy single

B.
Overhead Squat: build to moderate double

C.
6 rounds for time of:
10 x OH squat with barbell
30 x double unders

Day 3

A.
KB breathing ladder (1 swing, put bell down and take 1 breath, 2 swings, take 2 breaths, all the way up to 15 reps)

B. run 2 miles for time

Day 4

20 Minute AMRAP of:
row 500m
20 x push Ups

Day 5

A.
5×3 power clean (rest 10 secs between reps and 3 minutes between sets)

rest 5 mins

B.
3×5 front squat (rest 3 minutes between sets)

rest 5 mins

C.
21-15-9 of:
deadlift (155#)
burpees over the bar

Ankou Week 25

Day 1

A. Power Snatch 2-2-2-2-2
Rest 10 seconds between reps and 2 minutes between sets building over the sets.

B. 5 sets of “3-3’s” Each set Perform 3 snatch grip push press from behind the neck and 3 OH squats. Rest 2-3 minutes between sets. Build over the sets if you can or just work on solid OH squat form.

C. 6 sets of max pull ups (strict or kip but all sets the same type) rest 2-3 minutes between each.

Day 2

20 minute AMRAP of:

AMRAP Unbroken Thrusters @ 95#
Run 400M
(Record # of unbroken thrusters each round)

Day 3

With a 3 minute running Clock perform:
5 Power Cleans
then AMRAP Sit Ups
Rest 3 minutes

With a 3 minute running clock perform:
5 Power Cleans
then AMRAP Push Ups
Rest 3 minutes

With a 3 minute running clock perform:
5 Power Cleans
then AMRAP Box Jumps (24 in)

Optional: 50 additional push ups

Day 4

Run 45 mins at 80% aerobic pace

20 minutes stretching and mobility

Day 5

5 Sets of:

5 x Strict Press rest 30 secs
10 x Toes to Bar rest 30 secs
15 x Deadlift (Moderate weight – solid form throughout)
rest 2 minutes

Ankou Week 24

Day 1

A.
Jerk from the Rack
3 @ 65% 3@70% 3@80% 3@85% of 1 RM

B.
Clean (Full Clean is preferred)
Same %s and reps as Jerk

These are 3 consecutive reps. Take just enough time between reps to reset then complete the next rep. rest 4 mins between sets

C.
Run 400m
Rest 90 Seconds
Run 400m

Assuming you still don’t have a rower.

Day 2

A. Back Squat 5-5-5-5-5 building over the sets

Rest 5-10 minutes

B.
Tabata KB Swings
Rest 1 minute
Tabata Box Jumps
Rest 1 minute
Tabata Ab Mat Sit Ups
Rest 1 minute
Tabata Push Ups

Day 3

A. Build to Heavy OH Squat

B.
4 Rounds for Time of:
10 x Pull Ups
15 x Burpees

Day 4

15 knees to elbows
15 wall ball shots
15 box jumps 24″
30 double unders
walk/rest 4 minutes
x 5 sets

Day 5

A.
Run 1 Mile x 3
Rest 1:1

B. Collect 5 minutes in plank hold. Use rings if you have them. Keep body in hollow through out the holds.

Ankou Week 23

Day 1

A. Power Clean: Take 20 minutes to work up to heavy single for the day. Don’t get in a hurry. Quality over quantity of reps.

B. Clean Deadlift/Pull Cluster 5 sets of 3 reps (Use 90-110% of A depending on how well you are handling the movement). Rest 10 seconds between reps and 4 minutes between sets. A rep consists of 1. Perfect Clean set up 2. Deadlift one inch off the floor and pause for a 2 count 3. Continue to deadlift to top of knee the pause again for 2 seconds. Finish with strong pull to full extension. Things to look for: Engaging lats on deadlift keeping shoulder blades pulled back. Weight shift to heels on deadlift. Hamstrings come under tension. Full triple extension on Pull.

C. EMOM for 10 Minutes perform 5 Push Press (Moderate and Unbroken)

Day 2

5 sets for times of
30 sec KB swings
30 sec box jumps 24/20″
30 sec push ups
30 sec toes to bar
walk rest 3 minutes x 5 sets

Day 3

A. AMRAP in 15 minutes
4 heavy push jerks from the rack
10 chest to bar pull-ups
20 double unders

B. Run 1 Mile as Active Cool Down

Day 4

EMOM 14 minutes;
even – 7 burpee pull ups
odd – 5 tough but perfect deadlifts

Rest 3 minutes

EMOM x 14 minutes
even – 4 handstand push ups
odd – 12 wall ball shots

Day 5

A. Thruster: build to a 1RM

B. Bent over Barbbell row (old school from the ground): 5 sets of 5 reps. Rest 90 seconds between sets

C. 3 Rounds for time of:
Run 400 m
10 KB Snatch (5 each arm)

Ankou Week 22 Days – 2-5

Day 2

A. Power Snatch: 5 sets of 2 working up over the sets.

B. Clean Pulls: 5 sets of 4. Use between 100 – 110% of best clean. Rest 10 seconds between reps and 3 minutes between sets.

C. 21-15-9 of
KB Swings (Heavy)
Burpees

Day 3

5 sets of:
1 min sprint
1 min knees to elbows
1 min DB burpees, 30# in eachhand
rest 4 minutes between each set

Day 4 (preferably coming off a rest day)

A. Back Squat 5 x 5 working up over the sets
(take 3 seconds to descend. Hold at the bottom for 1 second. Explode up. Rest 3 seconds at the top. This will challenge you. Be smart with weights. Start at 65-70% of your 1RM Back Squat)

B. 3 Rounds for Time:
30 Barbell Thrusters
15 Pull Ups (or ring rows if shoulder is achey)

Day 5

A. 40 minute Run at comfortable Pace
B. 15 minutes of core work
C. 20 minutes of Stretching and Mobility

Ankou Week 22 Day 1

6 rounds for times
10 DB push press (heavy)
6 single arm DB overhead walking lunges (6 right arm+6 left – use different db than push press if necessary)
200m sprint
rest 2 mins between rds

Rest of the week to follow.