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Friday 141024

23
Oct

Friday 141024

  • Essentials
Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5
  • Goblet Squat x 5

Strength:

5 Sets:

  • Front Squat x 5 @ 21×1

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 20 Seconds Jump Rope + 3-5 Pull Ups/Supine Row
  • Minute 2 – 6-10 Over Bar Burpee
  • Minute 3 – 8-10 Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5 (Heels stay together)
  • Goblet Squat x 5

Strength:

  • 15 Minutes Build to 1 RM Front Squat

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 95/65
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 sets:

  • Snatch x 1

*Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 90%

*Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 115/75
Additional:
  • 10 Minutes Mobility

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