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Friday, May 29, 2015

28
May

Friday, May 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 2 Minutes)

  • Power Clean + Push Press + Front Squat + Cluster

Skill:

WOD:
In Teams of 2 Perform AMRAP in

  • 30yrd Sled Push
  • 10 Toe To Bar

*Partners Alternate Complete Rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets:

  • Bulgarian Split Squat x 8 ea.
  • Single Leg DB/KB RDL x 8 ea.

Skill:

WOD:
In Teams of 2 Perform AMRAP in 10 Minutes:

  • 30yrd Sled Push
  • 10 Toe To Bar

*Partners Alternate Complete Rounds.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 2 Minutes)

  • Tempo Touch and Go Box Squat x 3 @80% of 1RM Back Squat (3 Seconds down, 0 Pause, Up Fast.)

*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand.

C) 4 Sets: (EMOM)

  • Push Jerk x 2 @60% of 1RM Clean & Jerk

*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220#

D) 2 Sets:

Skill:

WOD:
In Teams of 2 Perform AMRAP in 10 Minutes:

  • 30yrd Sled Push
  • 10 MB Toe To Bar

*Partners Alternate Complete Rounds.

Additional:
  • 10 Minutes Mobility

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