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Monday 140623

22
Jun

Monday 140623

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 3 Sets: (Every 2:30)

  • Back Squat x 5 (Decrease 15-20# from Last Week)

Skill:

WOD:
21-15-9 For Time:

  • Sit Up
  • Burpee
  • Power Snatch 75/55
  • Box Jump 24/20

*Do not increase weight go fast.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Wendler Method Week 7

A) 3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-15 LBS.

Skill:

WOD
21-15-9 For Time:

  • Toe to Bar
  • Burpee
  • Power Snatch 75/55
  • Box Jump 30/24

*Do not increase weight go fast.

Additional:
  • 10 Minutes Mobility

Competition

This will be a deload week for competition athletes as well.

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Hang Power Snatch + Power Snatch + Overhead Squat

B) 3 Sets: (Every 90 Seconds)

  • Romanian Deadlift x 5 @ 3011 (3 Sec Down, 0 Pause, 1 Sec up, 1 Sec pause)

Skill:

WOD
21-15-9 For Time:

  • Toe to Bar
  • Burpee (Open Standards)
  • Power Snatch 75/55
  • Box Jump 30/24

*Do not increase weight go fast.

Additional:
  • 10 Minutes Mobility

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