Call Us: (720) 335-5591

Monday, April 10, 2017

9
Apr

Monday, April 10, 2017

Workout Intent:  We are starting a new training cycle today.  This first cycle is going to focus heavily on building a strong base.  Think of a pyramid, the wider the base the higher the peak.  That is what we are going to be aiming for.  Today’s goal in upper body strength focused with build both pushing and pulling strength.  For the EMOM portion, you should not be breathing heavily, all sets should remain unbroken.  If you have to break you went to heavy and you must scale appropriately.  Elevate feel on inverted BB row to add difficulty.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 6 Bench Press
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 @ 70% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 6 Bench Press @70-73% of 1RM
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

A) 5 Sets:

  • Pause Push Press x 3 @ 70% of Jerk (Pause 2 Seconds in Dip and 2 seconds overhead locked out)

B1) In NO MORE then 4 Sets work up to today’s 5-7 RM

Single Arm DB Shoulder Press

B2) 4 Sets

  • Wt. Ring Pull Up x 4-6

C) 1 Set:

  • Take heaviest load completed with both arms from B and decrease 10% and perform AMRAP

Perform After WOD

D) 3 sets:

  • Lateral Raise Variation x 8-12
  • Curl Variation x 8-12

Skill:

WOD:
EMOM x 5 Sets (15 Minutes)

  • Minute 1 = 6 Bench Press @70-73% of 1RM
  • Minute 2 = 10 Barbell Upright Row
  • Minute 3 = 12 Inverted Barbell Row
Additional:
  • Mobility

 

Leave a Reply