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Friday, December 23, 2016

22
Dec

Friday, December 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Back Squat x 6
  • Single Arm Upright Row x 10
  • Band Pull a Part x 10

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift 275/155
  • 10 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Back Squat x 6 @83-85%
  • Single Arm Up Right Row x 10
  • Band Pull a Part x 10

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift 275/155
  • 10 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 10 Sets:

Snatch

  • Sets 1-5 = 2 Reps up to 80%
  • Sets 6-8 = 1 Rep up to 100%
  • Set 9-10 = 2 Attempts above 100% (Do not use these just for the sake of it.  Be smart if the session is going well use them)

B) 10 Sets:

Clean and Jerk

  • Sets 1-5 = 2 Reps Clean + 2 Reps Jerk up to 80%
  • Sets 6-8 = 1 Rep up to 100%
  • Set 9-10 = 2 Attempts above 100% (Do not use these just for the sake of it.  Be smart if the session is going well use them)

C) 4 Sets:

  • Clean Pulls x 5 95, 100, 105, 105%

D) 5 Sets:

  • Pause Back Squat x 3 @ 80% w/ 3 second pause in bottom
  • Band Pull a Parts x 20 (Perform 3 Sets)

E) 3 Sets:

  • RDL x 12 @ 50% of 10RM Sumo Deadlift
  • Single Arm Upright Row x 10

Skill:

WOD:
 AMRAP in 7 Minutes:

  • 7 Deadlift 115/75
  • 7 Thrusters
  • 7 Burpee Over Bar
Additional:
  • Mobility

 

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