Call Us: (720) 335-5591

Monday 140721

20
Jul

Monday 140721

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 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 3 Sets: (Every 2:30)

  • Back Squat x 5 (Decrease 20-30# from Last Week)

Skill:

WOD:
AMRAP in 15-20 Minutes:

  • 3 Hang Power Clean
  • 6 Dips/Push Up
  • 9 Box Jump
  • 18 Hand to Hand Single Arm Russian KB Swing
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

Wendler Method Week 12

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 + 15-25 LBS.

Skill:

Mary’s B-Day WOD
AMRAP in 20 Minutes:

  • 3 Hang Power Clean 185/125
  • 6 Ring Dips
  • 9 Box Jump 30/24
  • 18 Hand to Hand Single Arm Russian KB Swing 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up

:3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 5 sets: (Every 2 Minutes)

 

*Build over the course of the five sets.

B) 5 Sets:

  • Halting Snatch Deadlift (Pockets) + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

C) 5 Sets: (Every 2 Minutes)

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

Skill:

WOD
3 sets: (New Set every 3 Minutes:

  • 20 Walking Lunges 55/35 by side
  • 15 GHD Sit Ups
Additional:
OPTIONAL Additional Conditioning Session
For 30 minutes:

  • Run 400 Meters @ 75% of your best 400
  • Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

Leave a Reply