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Friday, June 9, 2017

8
Jun

Friday, June 9, 2017

Workout Intent: Goal for today is lower body muscular endurance.  For the strength let technique and feel be your guide.  Allow yourself to build throughout the 7 sets.  For the EMOM the goal is focus on speed and jumping as high as possible for the split squat switch.  For the front rack hold choose a weight that is going to allow you to hold for 30-40 seconds with out dropping from the rack position. Go heavy and challenge yourself.

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:

7 Sets: (Every 2 Minutes)

  • Hang Clean + 2 Front Squat + Jerk

Skill:

WOD:
10 Sets (5 Each): (EMOM)

  • Minute 1 = 12-16 Alt. Split Squat Switch (6-8 Each)/Alt. Lunges
  • Minute 2 = 30 Seconds Double KB/DB Front Rack Hold (AHAP)
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:

7 Sets: (Every 2 Minutes)

  • Hang Clean + 2 Front Squat + Jerk (Work up to 85% of 1RM)

Skill:

WOD:
10 Sets (5 Each): (EMOM)

  • Minute 1 = 12-16 Alt. Split Squat Switch (6-8 Each)/Alt Lunges
  • Minute 2 = 30 Seconds Double KB/DB Front Rack Hold (AHAP)
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) 7 Sets:

Snatch

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

B) 10 Sets:

Clean and Jerk

  • Set 1 = 2 @ 80%
  • Set 2 = 2 @ 83%
  • Set 3 = 1 @ 87%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 87%
  • Set 6 = 1 @ 90%
  • Set 7 = 1 @ 90-92%
  • Sets 8-10 = 2 @ 75%

C) 4 Sets:

  • Snatch Pulls x 5 @90,95,100,100%

D) 4 Sets: (Every 2:30)

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

Skill:

WOD:
 
Additional:
  • Mobility

 

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