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Friday, July 22, 2016

22
Jul

Friday, July 22, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

3 Sets:

  • Front Squat x 3-5

3 Sets:

  • Back Squat x 3-5

Skill:

WOD:
4 Rds For Time:

  • 9 DB Hang Squat Clean
  • 12 Lateral Stick Jump (Over/Back = 1 Rep)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

4 Sets:(Every 3:30)

  • 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

*Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
4 Rds For Time:

  • 9 DB Hang Squat Clean
  • 12 Lateral Stick Jump (Over/Back = 1 Rep)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 6 Sets: (Every 2 Minutes)

  • 2 Power Snatch + 3 Snatch + 3 Snatch Balance

*Build and see what you can work up to

B) 5 Sets:

Snatch Pulls

  • Sets 1-3 = 98%
  • Sets 4-5 = 100%

B) 7 Sets or Less:

  • Build to today’s Heavy Back Squat

C) 10 Sets:

Back Squat X 10 @55% rest exactly 60sec between Sets if you fail to get 10 reps turn the remaining sets into an AMRAP

*If you successfully completed all 10 sets last week, add 3% to last weeks load.

Skill:

WOD:
Additional:
Mobility

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