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Friday, January 15, 2015

14
Jan

Friday, January 15, 2015

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Shoulder Press x 5

Perform After WOD

B) 3 Sets:

  • Hip Ext. x 8-10
  • Bent Over DB Reverse Fly x 10

Skill:

WOD:
15-12-9 For Time:

  • Front Squat
  • Walking Lunges Ea.
  • Wall Ball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

Perform After WOD

B) 3 Sets:

  • Wt. Hip Ext. x 8-10
  • Bent Over DB Reverse Fly x 10

Skill:

Kellie M’s B-Day WOD:
21-15-9

  • Thruster 95/65
  • Front Squat
  • Wall Ball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 75% x 2
  • Set 2 = 80% x 2
  • Set 3 = 85% x 1
  • Set 4 = 90% x 1
  • Set 5 = 80% x 2
  • Set 6 = 85% x 2
  • Set 7 = 90% x 1
  • Set 8 = 95% x 1

*Goal to increase 2-5# each week.

Perform After WOD

B) 4 Sets:

  • Front Squat x 3 @ 80%

*Goal to increase at least 10# each week if 80% is above 240# and at least 5# each week if 80% is below 240#

C1) 6 Sets:

Jerk x 2

  • Set 1 = 70% of 1 RM Clean and Jerk
  • Set 2 = 75%
  • Set 3-6 = 80%

*Goal to increase at least 5-10# each week.

C2) 3 Sets:

  • GH Raise x 10

Skill:

Kayla’s B-Day WOD
21-15-9

  • Thruster 95/65
  • Front Squat
  • Wall Ball
Additional:
  • 10 Minutes Mobility

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