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Monday, August 14, 2017

13
Aug

Monday, August 14, 2017

Reminder:  Surge Boxing starts today at 12:00.  Grab a friend and get you punch on!

Workout Intent: Lower body muscular endurance.  Focus on smooth reps, and push your pass.  This week is more about speed not so much breath work.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 4

*Decrease weight 5 LBs From Last Week

Skill:

WOD:
4 Sets Each For Time:

  • 8 Power Clean
  • Rest 1 Minute
  • 16 Goblet Kossask Squat (8/8)
  • Rest 1 Minute
  • 45 Double Unders
  • Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 1+ @ 95%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

WOD:
4 Sets Each For Time:

  • 12 Power Clean 135/95
  • Rest 1 Minute
  • 16 Goblet Kossask Squat (8/8)
  • Rest 1 Minute
  • 65 Double Unders
  • Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat x 3 (Build to 95% of 3RM)

B) 4 Sets:

  • Clean Pulls x 3 @ 100, 105, 110, 110%

Skill:

WOD:
4 Sets:

  • 15 Power Clean 155/105
  • Rest 1 Minute
  • 20  Yard Front Rack Lunges
  • Rest 1 Minute
  • 100 Double Unders
  • Rest 2 Minutes

*Goal is maximal speed on each movement and hit proper range of motion.  Don’t consider the rest or next movement, keep focus on current task.

Additional:
  • 10 Minutes Mobility

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