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Friday, June 17, 2016

16
Jun

Friday, June 17, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

3 Sets:

  • Incline Bench Press x 10
  • Band Pull a Parts x 20

Skill:

WOD:
12-9-6 For Time:

  • Power Clean
  • Strict Pull Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

  • 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
  • Band Pull a Parts x 20

Skill:

WOD:
15-12-9 For Time:

  • Power Clean 135/95
  • Strict Pull Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

  • 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
  • Face Pulls x 10 ea.

B) 3 Sets:

  • 10 Strict Pull Ups + 10 Kipping Pull Ups (NO BUTTERFLY)
  • DB Shoulder Press x 12 @ 27.5% of 1RM Shoulder Press

C) 2 Sets:

  • Strict Ring Dips x 15  (If unable to do 15 unassisted, add assistance)
  • Supine Ring Row x 15

Skill:

WOD:
Rowing

  • 1000m @ 94% of 2K Pace, 500m @ 2K Pace, 700m @ 96% of 2K Pace, 300m @ 107% of 2K Pace, 600m @ 96% of 2K Pace, 200m @ 107% of 2K Pace

*4 Minutes Rest between efforts

Additional:
  • 10 Minutes Mobility

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