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Friday, October 23, 2015

23
Oct

Friday, October 23, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

5 Sets: (Every 2 Minutes)

  • Deadlift x 3

Skill:

WOD:
3 Rds For Time:

  • 21 Wall Ball
  • 14 Hand Release Push Ups
  • 7 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

7 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

  • Set 1 = 4 Reps @65-70%
  • Set 2 = 3 Reps @75-77%
  • Set 3 = 2 Reps @80-83%
  • Set 4 = 1 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

Skill:

WOD:
3 Rds For Time:

  • 21 Wall Ball
  • 14 Handstand Push Ups
  • 7 Deadlift 315/205
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

Cluster (Squat Clean Thruster)

  • Set 1 = 3 Reps @60%
  • Set 2 = 2 Reps @ 65%
  • Set 3 = 1 Rep @ 70%
  • Set 4 = 1 Rep @75%
  • Set 5 = 1 Rep @ 80%
  • Sets 6-7 = 2 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#

*Percentages are base of 1RM Clean and Jerk

B) 7 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

  • Set 1 = 4 Reps @65-70%
  • Set 2 = 3 Reps @75-77%
  • Set 3 = 2 Reps @80-83%
  • Set 4 = 1 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 3 Reps @ Drop wt. of 35# if Set 5 is above 220#, and 20# if Set 5 is below 220#.

 

WOD:
3 Rds For Time:

  • 21 Wall Ball
  • 14 Handstand Push Ups
  • 7 Deadlift 315/205
Additional:
  • 10 Minutes Mobility

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