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Monday 140707

6
Jul

Monday 140707

Congrats to Kelli and Ryan for Hiking their 1st 14er over the weekend!!!

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:

4 Sets: (Every 2 Minutes)

  • Squat x 3 (Add 5/10# from last week)

Skill:

WOD:
8 Sets Each Tabata Mash Up: (:20 on/:10 Off, Alternate Movements)

  • Split Squat Switch
  • Strict Pull Ups/Supine Row
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 10

3 Sets: (Every 2:30 Minutes)

Squat

  • Set 1 = 5 Reps @ 70%
  • Set 2 = 5 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
8 Sets Each Tabata Mash Up: (:20 on/:10 Off, Alternate Movements)

  • Wt. Jumping Lunges (Hold DBs by Side)
  • Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

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) 4 Sets:(Every 2:30)

  • Pause Front Squat @ 24X1 + 2 Front Squats (2 Sec dwn, 4 sec pause, up fast, 1 sec pause)

Goal is to match or improve on the four heaviest loads used last Monday.

B) 8 Sets: (Every 90 Seconds)

*For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C) 6 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 3-5% more than you used last Monday
WOD
4 sets:

  • Jumping Lunges with Barbell x 20 (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
  • Rest 45 seconds
  • Strict Weighted Pull-Ups x 6-8
  • Rest 45 seconds
Additional:
Optional Conditioning A) 5 Sets:

  • Run 600 Meters @ 85-90% effort
  • Walk 200 Meters

B) 10 Minutes Mobility

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