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Friday, September 11, 2015

10
Sep

Friday, September 11, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (EMOM)

  • Power CLEAN + Front Squat  & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 4 @75% of 1RM

Skill:

WOD:
AMRAP in 10 Minutes:

  • 3 Power Snatch
  • 4 Thrusters
  • 3 Burpee Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (EMOM)

  • CLEAN + HANG CLEAN & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 4 @75% of 1RM

Skill:

WOD:
AMRAP in 10 Minutes:

  • 3 Power Snatch 135/95
  • 4 Thrusters 135/95
  • 3 Muscle Up
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 2 Minutes)

  • CLEAN + HANG CLEAN & PUSH JERK + 2 OHS

Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • TEMPO FRONT SQUAT x 3 @3131

Start at 70% of your 1RM Front Squat.  3 second eccentric, 1 second isometric, 3 second concentric. Target 10# increase / week if work sets are above 265# Target 5# increase / week if work sets are below 265#

C) 4 Sets: (Every 2 Minutes)

  • SUMO DEADLIFT x 5

Work to 80% of your 1RM Deadlift. Keep weight consistent across all working sets. Target 10# increase / week if work sets are above 330# Target 5# increase / week if work sets are below 330#

Skill:

WOD:
AMRAP in 10 Minutes:

  • 3 Power Snatch 135/95
  • 4 Thrusters 135/95
  • 3 Muscle Up
Additional:
  • 10 Minutes Mobility

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