BadgerWOD: Prime (v2.2)

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'A' Means Week A

'B' Means Week B

'Work Distribution' basically means what are we doing within the workout session.

Goal:
Purpose of the Olympic lifting Cycle is to advance the Badgers’ proficiency in weightlifting while maintaining all other aspects of fitness. Objectives are to improve technique and get stronger overall. 

Why is it important:
- for those who wants better performance, proficiency in weightlifting will allow you to be more efficient when handling any lifts during metcon, which allows better scores for you
- for those who's in this to burn fat, this will give you the confidence in handling heavier weights during metcon and therefore increasing the intensity of your workout sessions.
- for those who wants to build muscle, compound lifts have always been associated with better neuro-endocrine response. Better neuro-endocrine response = more muscle building hormones = faster recovery = moar musclesss.

Briefing:
- Try not to miss training. Consistency before intensity.
- if you can do overhead squat & power snatch properly, you have the flexibility to do full snatches
- if you are able to rack a bar across your front deltoids when doing a power clean, and can do a front squat, you can do full cleans
- if you can hold a bar overhead during full squat (overhead squat) also reveals that you can do jerks without any problem.
- Shoulder flexibility is absolutely essential to the Olympic lifts, as well as wrist and elbows. Attention must be given to these joints before each workout session
- Start light; add weight progressively each week (no missed lifts on the first week)
- For those who prioritises fat burn or aesthetics, go with lighter weight and rest exactly 60 seconds between sets for all the exercises. For the duration of the phase, you have two choices: either shave 5 seconds off the rest period between sets every week (1st week 60 seconds, 2nd week 55 seconds, 3rd week 50 seconds, etc), or try to maintain/increase weight by a little with a discipline of only resting a max of 60 seconds between sets for all lifts. 
- For those whose priorities lies in performance and reaching big numbers, take as long of a break between sets as you need. In this case, 5x5/5x3 rep schemes for the accessory work follows the same pattern with StartingStrength/StrongLifts programme; try to add 2.5kg to your lifts each week. 

Mobility Drills:
- Overhead pass throughs
- Front rack stretch
- Wrist stretch
- Hip Flexor Stretch

Warm Up:
- Burgener Warm Up (takes only 2 minutes 30 seconds)
- 15-30x GHD Sit Ups (Strict)
- 15-30x Knees to Elbows
- 15-30x GHD Hip Extensions (2:15 to 2:52)
- Additional drills for problem segments (ask Coach)

Deload: Metcon all week with light weight and more gymnastic movements

{C}{C}

C&J DRILL
After *Warm Up, do 3 lightweight rounds of:
1 Power Clean
1 Front Squat (Here's another link)
1 Jerk (3:47 onwards)
1 Power Clean
1 Front Squat
1 Jerk
1 Power Clean
1 Front Squat
1 Jerk
1 Power Clean
1 Front Squat
1 Jerk
1 Power Clean
1 Front Squat
1 Jerk

SNATCH DRILL
After *Warm Up, do 3 lightweight rounds of:
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat

BURGENER WARM UP
YouTube video
Crossfit Journal 
4x Down and up
4x Elbows high and outside
4x Muscle Snatch
4x Snatch Land (drop into power snatch bottom position)
4x Snatch Drops (drop into full snatch bottom position)
4x Hang Power Snatch 

 

Changelog:
- added Box Squats into the programme to help out with getting out of the hole during a full clean/snatch
- added more emphasis on Metcon; we noticed that during the GainZ phase members lost too much of their stamina and endurance, therefore we will add slightly more metcon than in the last weightlifting phase to balance it out. 
- added options to empower users to fine tune BadgerWOD: Prime to suit their goals either aesthetically or performance oriented.