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Friday, December 30, 2016

29
Dec

Friday, December 30, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

3 Sets:

  • Weighted Hip Ext. x 10
  • Single Arm Up Right Row x 10
  • Band Pull a Part x 10

Skill:

WOD:
5 Sets Each For Time: (New Set Every 5 Minutes)

  • 400m Run
  • 7 Back Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

3 Sets:

  • Weighted Hip Ext. x 10
  • Single Arm Up Right Row x 10
  • Band Pull a Part x 10

Skill:

WOD:
5 Sets Each For Time: (New Set Every 5 Minutes)

  • 400m Run
  • 4 Back Squat @ 85-90%
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • 2 Power Snatch + 2 Snatch + 2 Snatch Balance (Work up to a heavy complex)

B) 3 Sets:

  • Snatch Pull x 3 @90%

C) 10 Sets: (EMOM)

  • Back Squat x 4 @55% (Focus on moving the bar with speed)

D) 3 Sets:

  • Sumo Deadlift x 10 @95% of 10RM

E) 3 Sets:

  • Reverse Hyper x 10 (Focus on range of motion not load)

Skill:

WOD:
 
Additional:
  • Mobility

 

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