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Friday 140725

24
Jul

Friday 140725

Schedule Reminder: Saturday Classes are cancelled at the gym.  We will be going up to Union Resevior for some fun in the sun activities (Swim/Stand Up Paddle Board WODs).  Bring your family and friends out to play and have fun on the beach.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Bench Press x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:
For Time:

  • 800-3200m Run

15-12-9

  • Deadlift
  • Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

Carsyn’s B-Day WOD
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
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 @ 70%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – 1 rep @ 95+%

B) Take 10 Minutes Build to 1 RM:

  • Clean (Power or Full) + 3 Front Squats + Jerk

Skill:

Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:
3 Sets NFT:

  • Snatch-Grip Romanian Deadlift x 6 @ 3111
  • Stationary Dips x 20-30
  • 10 Minutes Mobility

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