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Monday 141222

21
Dec

Monday 141222

 

Big Joe Representing, BIG!!!

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:
4 Rds For Time:

  • 300-400m Run (Weather and light dependent at coaches discretion)
  • 12 Supine Row
  • 20 Lateral Stick Jumps
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 @ 70% of 1 RM
  • Minute 2 – Hang Clean (Above Knee) + Push Jerk @ 75% of 1 RM
  • Minute 3- Hang Clean (Just Below Knee) + Split Jerk @ 80% of 1 RM

B) 3 sets: (Perform After WOD)

  • Partner Assisted Hamstring Curl x 8 @ 4141
  • Rest as needed
  • Supine Row x 10-12 @ 2111 (get as horizontal as possible and stick strictly to the tempo)
  • Rest as needed

Skill:

WOD:
4 Rds For Time:

  • 400m Run (Weather and light dependent at coaches discretion)
  • 4 Muscle Ups
  • 40 Double Unders
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 @ 90%

(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)

  • GH Raises x 8 @ 3011
  • Rest as needed
  • Supine Row x 10-12 @ 2111 (get as horizontal as possible and stick strictly to the tempo)
  • Rest as needed

Skill:

WOD:
4 Rds For Time:

  • 400m Run (Weather and light dependent at coaches discretion)
  • 4 Muscle Ups
  • 40 Double Unders
Additional:
  • 10 Minutes Mobility

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