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Friday, June 16, 2017

15
Jun

Friday, June 16, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night.  Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: Goal for today is lower body muscular strength/power.  For the strength portion let feel and technique dictate loading.  There are no specific percentages to work off of so if technique is solid and the weight felt good go up.  For WOD focus on quality of movement this is meant to be more prehab/rehab work rather then a sprint for time.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

12 Sets: (Every 90 Seconds)

  • Hang Clean + Clean + Jerk

Skill:

WOD:
3 Sets:

  • 8 Front Rack Step Up RT Leg 95/65
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 95/65
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 95/65
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

12 Sets: (Every 90 Seconds)

  • Hang Clean + Clean + Jerk

Skill:

WOD:
3 Sets:

  • 8 Front Rack Step Up RT Leg 95/65
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 95/65
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 95/65
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 3 @ 80%
  • Set 2 = 2 @ 83%
  • Set 3 = 1 @ 87%
  • Set 4 = 3 @ 83%
  • Set 5 = 2 @ 87%
  • Set 6 = 1 @ 90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 92-95%

B) 10 Sets:

Clean and Jerk

  • Set 1 = 2 @ 83%
  • Set 2 = 2 @ 85%
  • Set 3 = 1 @ 87%
  • Set 4 = 2 @ 85%
  • Set 5 = 2 @ 87%
  • Set 6 = 1 @ 90%
  • Set 7 = 1 @ 92-95%
  • Sets 8-10 = 2 @ 75%

C) 4 Sets:

  • Snatch Pulls x 5 @90,95,100,100%

D) 5 Sets: (Every 2:30)

  • Tempo Front Squat x 3 @5311 (5 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 60%)

Skill:

WOD:
Optional Additional Work
3 Sets:

  • 8 Front Rack Step Up RT Leg 115/75
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 115/75
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 115/75
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

 

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