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Friday 140829

28
Aug

Friday 140829

If anyone is interested and wants to come join in on some additional fun.  Juliet and I excepted the SealFit 1000 push up challenge.  We’re going to be at the gym at 10 am.  Anyone is welcome and the 1000 push ups isn’t required.

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Overhead Squat x 3 @3311 (Focus on technique not weight.  Keep tempo)

Skill:

WOD:
21-15-9 For Time:

  • 42-30-18 KB Swing
  • 21-15-9 Pull Up/Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @77-80%

B) 5 Sets: (EMOM)

  • Hang Snatch + Snatch (work feet and technique, use this to warm up for WOD)

Skill:

WOD:
21-15-9:

  • Squat Snatches, 95/65 (Do Not increase weight, go fast)
  • Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 5 sets: (Every 2 Minutes)

  • Front Squat x 2

 

Loads per set (by %): 60, 70, 80, 85, 90

B) 8 Sets: (Every 90 Seconds)

Split Jerk x 2  (Pause for 2 full seconds in the receiving position before recovering – take notes and make adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

C) 3 Sets NFT: (Perform After WOD)

  • GH Raises x 6-8 @ 3011
  • Weighted Plank Holds x 60 seconds

Skill:

WOD
A) AMRAP in 6 Minutes:

  • 10 Strict Handstand Push Ups
  • 20 Ring Dips
  • 30 Chest to Bar Pull Ups

Rest 4 minutes, then:

B) AMRAP in 4 minutes:

  • 5 Strict Handstand Push Ups
  • 10 Ring Dips
  • 15 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

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