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Monday 140728

27
Jul

Monday 140728

 


Testing Week is FINALLY here!!!  You’ve all put in a tremendous amount of work of the last 3 months.  Trust in your abilities and allow yourself to perform the way you’ve been preparing for.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

  • Back Squat x 1

Skill:

WOD:
3 Rds For Time:

  • 300-400m Run
  • 20-30 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Back Squat (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

WOD
3 Rds For Time:

  • 400m Run
  • 30 KB Swings 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B) 6 Sets: (Every 90 Seconds)

  • Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1 RM Snatch

C) 5 Sets:

  • Back Squat x 5 @ same load you used last Monday

Skill:

WOD
3 Rds for time of:

  • 20 DB/KB Overhead Walking Lunges 55/35
  • 15 Pull Ups
Additional:
OPTIONAL Additional Conditioning Session

5 Sets:

  • Row 1500 Meters @ 80% of your 500m pace
  • Rest 4 minutes

*If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

  • 10 Minutes Mobility

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