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Monday, April 24, 2017

23
Apr

Monday, April 24, 2017

Workout Intent:  Pushing and Pulling.  Today we’re going to do one of the Teen/Masters regional workouts.  It focuses on upper body muscular endurance.  This is also meant to be on the quicker side, similar to Fran.  Therefore if the Rx’d load of 135/95 is a load that you cannot perform at least 12-15 reps with decrease the weight.  Focus on performing push jerks, save your shoulders as much as possible.  If you have the ability to perform C2B pull ups, do so even if that means scaling the number back.  Comp and Muscle athletes yes it is meant to be 15-12-9.  Do not do the 21-15-9, we’re trying not to overload the shoulders to much right now. Train Smart.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 20-30 seconds
  • Prone DB Row x 12-15
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead
  • Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 20-30 seconds
  • Prone DB Row x 12-15
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
21-15-9 For Time:

  • Shoulder to Overhead 135/95
  • Chest to Bar Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) In 4 Sets or Fewer find today’s 3-5 RM:

  • Floor Press

B) 1 Set:

  • Decrease heaviest weight used in A by 10% and perform AMRAP

Perform After WOD

C) 3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-20
  • Prone DB Lateral Raise x 12-15

D) 1 Set:

  • 100-150 Triceps Ext. Variation (if you break do not rest longer then 15-20 seconds)

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead 135/95
  • Chest to Bar Pull Ups
Additional:
  • Mobility

 

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