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Friday, August 21, 2015

20
Aug

Friday, August 21, 2015

Essentials

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

WOD:
4 Sets: (EMOM)

  • Sled Push (Choose Distance)
  • Anchored Abmat Sit Ups (Choose Reps)
  • Double Unders (Choose Reps)
  • Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

Skill:

WOD:
4 Sets: (EMOM)

  • Sled Push (Choose Distance)
  • Anchored Abmat Sit Ups (Choose Reps)
  • Double Unders (Choose Reps)
  • Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 6 @65%

*Goal to increase each week 10+# if 65% is above 330#, and 5+# if 65% is below 330#.

C) 3 Sets:

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD
4 Sets: (EMOM)

  • Sled Push (Choose Distance)
  • GHD Sit Ups (Choose Reps)
  • Double Unders (Choose Reps)
  • Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

Additional:
  • 10 Minutes Mobility

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