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Friday, June 30, 2017

29
Jun

Friday, June 30, 2017

Workout Intent: 

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:

8 Sets:

  • Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
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:

A) 8 Sets:

  • Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
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 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6 = 1 @ 87-90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 95-97%
  • Bonus Set = If Set 8 feels good, go for a new PR

B) 8 Sets:

Clean and Jerk

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6 = 1 @ 87-90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 95-97%

C) 4 Sets:

  • Snatch Pulls x 3 @90,95,100,100%

D) 5 Sets: (Every 2:30)

  • Pause Back Squat x 3 @0311 (Up to 60%)

 

Skill:

WOD:
 Optional WOD

4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
Additional:
  • Mobility

 

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