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Friday, February 5, 2016

4
Feb

Friday, February 5, 2016

Essentials

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
For Time:

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

4 Sets: (Every 2 Minutes)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD:
For Time:

  • 100 Overhead Squat 115/80

*Every time bar drops from overhead perform 1 Rd of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD
For Time:

  • 100 Overhead Squat 135/95

*Every time bar drops from overhead perform 1 Rd of 5 Muscle Ups, 5 Ring Dips, 15 Air Squats

Additional:
  • 10 Minutes Mobility

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