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Friday, May 26, 2017

25
May

Friday, May 26, 2017

Workout Intent: Goal for today is Full Body muscular endurance and skill.  For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given minute.

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:

Perform After WOD

3 Sets:

  • Supinated Grip Deadlift x 10-15
  • 50 yard Farmers Carry
  • 30 Second Hang From Bar

Skill:

WOD:
5 Sets EMOM

  • Minute 1 = 40-60 Double/Single Unders
  • Minute 2 = 10 Back Squat
  • Minute 3 =  4-8 Dips
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:

  • Supinated Grip Deadlift x 10-15 135/95
  • 50 yard Farmers Carry
  • 30 Second Hang From Bar

Skill:

WOD:
5 Sets EMOM

  • Minute 1 = 40-60 Double Unders
  • Minute 2 = 10 Body Weight Back Squat
  • Minute 3 =  3-6 Muscle Ups/4-10 Dips
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) 5 Sets:

  • Snatch x 3 (Work up to 50%)

B) 5 Sets:

  •  Clean x 3 (Work up to 50%)

C) 4 Sets: (Every 2:30)

  • Tempo Front Squat x 5 @2311 (2 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 50%)

Perform After WOD

D) 3 Sets:

  • Supinated Grip Deadlift x 10-15 135/95
  • 50 yard Farmers Carry
  • 30 Second Hang From Bar

Skill:

WOD:
5 Sets EMOM

  • Minute 1 = 40-60 Double Unders
  • Minute 2 = 10 Body Weight Back Squat
  • Minute 3 =  3-6 Muscle Ups
Additional:
  • Mobility

 

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