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Friday, September 30, 2016

29
Sep

Friday, September 30, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

Skill:

WOD:
A) 3 Sets Each For Distance:

  • 12 Hang Clean and Jerk
  • 400m Run
  • Rest 2 Minutes

Rest 5 minutes

B) 3 Rds For Reps:

  • 15 Back Squat
  • 1 Minute Burpee Pull Ups
  • Rest 2 Minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

Skill:

WOD:
A) 3 Sets Each For Distance:

  • 12 Hang Clean and Jerk 95/65
  • 400m Run
  • Rest 2 Minutes

*Goal is to perform 400m run each set faster.

Rest 5 minutes

B) 3 Rds For Reps:

  • 15 Back Squat 155/105
  • 1 Minute Burpee Muscle Up (Chest to Bar Pull Up)
  • Rest 2 Minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

6 Sets:

  • Front Squat w/3 second pause in bottom x 3 (work up to 75% of 1RM over 6 sets)

Skill:

WOD:
A) 3 Sets Each For Distance:

  • 16 Hang Clean and Jerk 95/65
  • 2 Minute Airdyne for Distance
  • Rest 2 Minutes

Rest 5 minutes

B) 3 Rds For Reps:

  • 20 Back Squat 185/125
  • 1 Minute Burpee Muscle Ups
  • Rest 1 Minutes

*Goal for part A is to go unbroken on barbell increase distance on bike each set but push your threshold. For part B bar must come from floor, don’t drop the bar get the squats done, on the burpee muscle ups stay consistent but push you pace.

Additional:
  • Mobility

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