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Monday, April 20, 2015

19
Apr

Monday, April 20, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

  • Front Squat x 5

*Increase 5-10# from last week

B) 3 Sets:

  • Wt. Hip Ext. x 10-12

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 MB Sit Up
  • 9 Box Jump
  • 6 Hang Power Clean

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • DB/KB Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 MB Sit Up 20/14
  • 9 Box Jump 24/20
  • 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:

Competition

Strength/Skill:
Warm Up:2 Sets: 

  • Banded Glute Activation x 10 ea.
  • Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

  • Set 1 = 5 reps @ 65%
  • Set 2 = 4 reps @ 70%
  • Set 3 = 3 reps @ 75%
  • Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
  • Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

WOD:
AMRAP 9 Minutes:

  • 12 Sit Up 30/20
  • 9 Box Jump 24/20
  • 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

Additional:
  • 10 Minutes Mobility

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