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Friday, July 28, 2017

28
Jul

Friday, July 28, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Shoulder Press x 5

*Decrease load 10-15# from last week.

Skill:

WOD:
3 Rds For Time:

  • 21 KB Swings
  • 12 Thrusters
  • 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD:
3 Rds For Time:

  • 21 KB Swings
  • 12 Thrusters
  • 400m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Work up to 65%)

B) 3 Sets:

  • Snatch x 4 (Up to 80%)

C) 3 Sets:

  • Hang Power Clean + Clean + 2 Push Press (Work up to 65%)

D) 3 Sets:

  • Clean & Jerk x 4 (Work up to 80%)

E) 4 Sets:

  • Tempo Front Squat x 6 @65% of 3RM (4 sec down, 1 sec pause, up fast, no pause)

Skill:

WOD:
 3 Rds For Time:

  • 21 KB Swings 55/35
  • 50 Double Unders
  • 400m Run
Additional:
  • Mobility

 

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