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Monday 140915

14
Sep

Monday 140915

How important is sleep?  Study shows that athletes potential for injury decreases significantly with more sleep.  We’re all busy people get your things done, so you can get your Z’s.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Front Squat x 7

Skill:

WOD:
5 Rds For Time:

  • 7 Deadlift
  • 30 Squats
  • 14 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • Front Squat x 7 @ 80-83%

Skill:

WOD:
5 RFT:

  • 7 Deadlifts 275/185
  • 30 Air Squats
  • 7 Strict Handstand Push Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 6 Sets: (Every 90 Seconds)

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

B) 5 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid knee, mid thigh, “pockets”/high hang – USE STRAPS)

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 6 reps @ 70%
  • Set 5 – 4 reps @ 80%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 4 reps @ 85%
  • Set 8 – 4 reps @ 85%

Skill:

WOD
5 RFT:

  • 7 Deadlifts 275/185
  • 30 Air Squats
  • 7 Strict Handstand Push Up
Additional:
  • 10 Minutes Mobility

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