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Friday, October 2, 2015

1
Oct

Friday, October 2, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Power Snatch x 3

B) 3 Sets:

  • DB Lunges x 8 ea.
  • Stiff Legged Deadlift x 6

Skill:

WOD:
AMRAP in 12 Minutes:

  • 35 Double Unders
  • 12 Toe to Bar
  • 6 Power Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Power Snatch x 3

*Goal to increase 5-10# each week.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Lunges x 8 ea. (Goal to increase 5-10# ea. week)
  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift (Goal to increase 5-10# each week)

Skill:

WOD:
AMRAP in 12 Minutes:

  • 35 Double Unders
  • 12 Toe to Bar
  • 6 Power Snatch 105/75
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (Every 90 Seconds)

Snatch From Block (At the Knees)

  • Set 1 = 1 Rep @70%
  • Set 2 = 1 Rep @75%
  • Set 3 = 1 Rep @80%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 80% is above 220# and 20# if 80% is below 220%

*Goal to increase sets 1-3 each week by at least 5-10#.

B) 7 Sets: (Every

Clean and Jerk

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @83-85%
  • Set 4 = 1 Rep @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 1 Rep @ Drop wt. of 20# if  set 5 is above  265# and 10# if set 5 is below 265#

*Goal to increase sets 1-5 by 10# for week 2 if work sets are above 265#. Back to 90% for week 3 and TEST in week 4. Increase sets 1-5 for week 2 by 5# if set 5 are below 265#. Back to 90% for week 3 and TEST in week 4. For drop sets of 2×1 decrease weight by 20# if single is above 265#. For drop sets of 2×1 decrease weight by 10# if single is below 265#.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 35 Double Unders
  • 12 Toe to Bar
  • 6 Power Snatch 115/80
Additional:
  • 10 Minutes Mobility

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