Call Us: (720) 335-5591

Friday, May 5, 2017

4
May

Friday, May 5, 2017

Workout Intent: Lower body Strength/Power and midline stamina.  Goal is to move the barbell efficiently with speed.  On the box jump overs focus on being explosive, if you need to us a shorter box do so.  For the T2B try think ahead and not go to failure, but push each round.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • 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

3-4 Sets:

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

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift
  • 8 Box Jump Overs
  • 11 V-Ups
  • Rest 90 Seconds
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • 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

3-4 Sets:

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

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift @ 60%
  • 8 Box Jump Overs
  • 11 Toe to Bar
  • Rest 90 Seconds
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • 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

A) 6 Sets:

  • Snatch x 3 (Work up to 80%)

B) 4 Sets:

  • Build to today’s Heavy 3 of Clean grip block deadlift (Set height so bar is just below knee height)

C) 10 Sets: (Every 2:30)

  • Back Squat x 10 @ 50% (Goal is to move the bar with speed)

Skill:

WOD:
5 Rds For Time:

  • 6 Box Jump Overs (No Touch)
  • 12 Toe to Bar
  • Rest 90 Seconds
Additional:
  • Mobility

 

Leave a Reply