Call Us: (720) 335-5591

Friday, July 29, 2016

28
Jul

Friday, July 29, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

3 Sets:

  • Front Squat x 3-5

3 Sets:

  • Back Squat x 3-5

Skill:

WOD:
“Fran”21-15-9 For Time:

  • Thrusters 95/65
  • Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

4 Sets:(Every 3:30)

  • 4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat

*Complete 4 Front Squats @ 80% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 80% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
“Fran”21-15-9 For Time:

  • Thrusters 95/65
  • Pull Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 6 Sets: (Every 2 Minutes)

  • 1 Power Snatch + 1 Snatch + 1 Snatch Balance

*Build and see what you can work up to

B) 8 Sets or Less:

  • Build to 1 RM Back Squat

C) 1 Set:

  • Tempo Back Squat X Max Reps @ 85% of B. @ 1×10 (controlled down, up fast, 1 second at top) NO MORE THEN 1 SECOND PAUSE AT THE TOP.  If you deviate from tempo consider it a missed rep.

Skill:

WOD:
“Fran”21-15-9 For Time:

  • Thrusters 95/65
  • Pull Up

If your current Fran PR is under 3 Minutes Perform:

For Time:

21-15-9

21-15-9

  • Thrusters 95/65
  • Pull Ups
Additional:
Mobility

Leave a Reply