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Friday, January 22, 2016

21
Jan

Friday, January 22, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

B) 3 Sets:

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

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar/V-Ups
  • 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • 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:

Carlye’s B-Day WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

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:

Carlye’s B-Day WOD
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

Additional:
  • 10 Minutes Mobility

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