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Friday 140711

10
Jul

Friday 140711

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 3 (Add 5/10# from 2 Week ago)

Skill:

WOD:
5 Sets: (3 minute Cap)15-12-9

  • Wall Ball
  • Jumping Pull Up
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of new calculated max.

Skill:

Dave’s B-Day WOD
5 Sets: (3 Minute Cap)”Fran”21-15-9

  • Thrusters 65/45
  • Jumping Pull Ups
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 60%
  • Set 2 – 3 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85-90%
  • Set 5 – 1 rep @ 95%

B) 6 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean + Jerk (Build to today’s heaviest set)
WOD
3 Sets: (5 Minute Cap, 1 Minute Rest between sets)

21-15-9

  • Thrusters 95/65
  • Pull Ups
Additional:
  • 10 Minutes Mobility

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