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Friday 140801

31
Jul

Friday 140801

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

  • Bench Press x 1

Skill:

William’s B-Day WOD:
A) 15-10-5 For Time:

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders/40 Single Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Bench Press (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

William’s B-Day WOD:
A) 15-10-5 For Time:

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 15 Sets: (EMOM)

  • Snatch x 2 (reset before each rep)

Loading suggestions:

  • Minutes 1-3 – 55-65%
  • Minutes 4-6 – 65-75%
  • Minutes 7-10 – 75-85%
  • Minutes 11-15 – 85% or more

B) 9 Sets: (EMOM Sets 1-5, Every 2 Minutes Sets 6-9)

Every minute, on the minute…
Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep
  • Set 9 – 85% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

*Use the same weight as last week, and aim to beat last week’s result.

C) 3 Sets:

  • Snatch Grip Romanian Deadlift x 6 @ 3111
  • Rest 60 Seconds
  • Stationary Dips x 20-30
  • Rest 60 Seconds

Skill:

WOD
Additional:
  • 10 Minutes Mobility

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