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Friday, June 12, 2015

11
Jun

Friday, June 12, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Deadlift x 3

B) 2 Sets:

  • DB Step Ups x 8 (12-16″)
  • Partner Assisted Hamstring Curl x 8 @3131

Skill:

WOD:
3 Rds For Time:

  • 15 Pull UPs
  • 12 Burpee Box Jump
  • 9 Front Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

A) 6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

B) 2 Sets:

  • Wt. Pistols x 8
  • Partner Assisted Hamstring Curl x 8 @3131

Skill:

WOD:
3 Rds For Time:

  • 15 Chest to Bar Pull Ups
  • 12 Burpee Over Box Jump 20″ everyone
  • 9 Back Squat 205/140 (Taken From the Floor)
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

A) 10 Sets: (EMOM)

Snatch From Blocks (at the knees) x 1

  • Set 1 = 70%
  • Set 2 = 75%
  • Sets 3-10 = 80%

*Linear progression each week. Goal to increase 10# increase each week if 80% is above 220#, and a 5# increase each week 80% is below 220#.

B) 5 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 2 Reps @ 75%
  • Set 3 = 1 Rep @ 80%
  • Sets 4-5 = 2 Reps @ Drop weight of 35# if 80% is above 285#, and drop 20# is 80% is below 285#.

* Goal to increase heavy single each week of 10# if 80% is above 285#, and 5# if 80% is below 285#.

C) 6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

D) 2 Sets:

  • Stiff Leg Deadlift x 5 @ Drop weight of 135# if heavy Deadlift single is over 440#, and drop 65# if heavy deadlift single is below 440#.
  • Wt. Pistols x 8 (If unable to perform weighted pistol, sub single leg squat off box)
  • GH Raise x 10

Skill:

WOD:
3 Rds For Time:

  • 15 Chest to Bar Pull Ups
  • 12 Burpee Over Box Jump 20″ everyone
  • 9 Back Squat 225/155 (Taken From the Floor)
Additional:
  • 10 Minutes Mobility

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