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Friday, May 12, 2017

11
May

Friday, May 12, 2017

Workout Intent: Lower body Strength/Power and midline stamina.  Goal is to move the barbell efficiently with speed.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • Sit Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • Sit Up
    All barbell movements are 75/55 lb.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

A) 4 Sets:

  • Snatch x 5 (Work up to 70%)

B) 4 Sets:

  •  2 Cleans Above the Knee + 3 Cleans From the Ground (Work up to 70%)

C) 4 Sets: (Every 2:30)

  • Tempo Back Squat x 5 @5311 (5 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 50-60%)

Perform After WOD

D) 3 Sets:

  • Reverse Hyper x 8-10
  • Stability Ball Hamstring Curl x 15-20

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • GHD Sit Up
    All barbell movements are 75/55 lb.
Additional:
  • Mobility

 

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