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Month

November 2016

Essentials

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Back Squat x 10 @ 65-68%

A2) 3 Sets:

  • Single Arm Neutral Grip DB Shoulder Press x 8 ea.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 40 yard Farmers carry
  • 12 Alt. KB/DB Lunges (6/6)
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Back Squat x 10 @ 65-68%

A2) 3 Sets:

  • Single Arm Neutral Grip DB Shoulder Press x 8 ea.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 40 yard farmers carry
  • 12 Alt. KB/DB Lunges 55/35 (6/6)
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 6 Sets:

Back Squat

  • Set 1-3 = 5 Reps
  • Sets 4-6 = 8 Reps

*Goal is to build to today’s 8 RM.  Use the first 4×5 to warm up and build. If you’re not satisfied with your 6th set, take a 7th one but no more.

B) 2 Sets:
  • Tempo Front Squat x 3 @ 75% (5 Seconds down, 0 pause, up fast, 1 second pause)
C) 4 Sets:
  • Push Press x 3 (AHAP)
  • Single Arm Bent OverDB Row x 10 (AHAP with proper form)

Skill:

WOD:
3 Sets:

  • 8 TnG Squat Clean Thruster @50% of 1RM Clean and Jerk
  • 40/32 Calorie Row
  • Rest 2 Minutes

*Goal to increase pace on row each round.

Additional:
  • 10 Minutes Mobility