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Monday 141215

14
Dec

Monday 141215

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

5 Sets Each: (EMOM)

  • Minute 1 – High Hang Clean + Push Press
  • Minute 2 – Hang Clean (Above Knee) + Push Jerk
  • Minute 3- Hang Clean (Just Below Knee) + Split Jerk

Skill:

WOD:
AMRAP in 12 Minutes:

  • 3-6-9-12…Thrusters
  • Perform 20 yrd Bear Crawl Between Sets

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

A) 5 Sets Each: (EMOM)

  • Minute 1 – High Hang Clean + Push Press @ 65% of 1 RM
  • Minute 2 – Hang Clean (Above Knee) + Push Jerk @ 70% of 1 RM
  • Minute 3- Hang Clean (Just Below Knee) + Split Jerk @ 75% of 1 RM

B) 3 sets: (Perform After WOD)

  • Weighted GHD Hip Extensions x 8 reps @ 2013
  • Rest as needed
  • Bat Wings x 5 @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top) Rest as needed

Skill:

Mike’s B-Day WOD:
AMRAP in 12 Minutes:

  • 3-6-9-12…Thrusters
  • Perform 20 yrd Bear Crawl Between Sets

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 5 sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%

followed by…

A2) 1 Set:

  • Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B) 3 sets: (Perform After WOD)

  • Weighted GHD Hip Extensions x 8 reps @ 2013
  • Rest as needed
  • Bat Wings x 5 @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
    Rest as needed

Skill:

WOD:
AMRAP in 12 Minutes:

3-6-9-12… of

  • Thrusters
  • Cal Row

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

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