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Wednesday, August 31, 2016

31
Aug

Wednesday, August 31, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20 ea.
  • Lying Side Raise w/4 sec count lower x 10
  • Reverse Lunge x 6 ea
  • Low box depth jump to broad jump x 5

Strength:

A) 3 Sets:

  • Split Jerk Shoulder Press x 5

B) 3 Sets:

  • Split Jerk x 3

Skill:

WOD:
3 Sets:

  • 5 Tire Flips (If unable to flip tire perform supinated grip deadlift)
  • 10 Front Squat
  • 15 DB Clean and Jerk

Rest 4 minutes between sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20 ea.
  • Lying Side Raise w/4 sec count lower x 10
  • Reverse Lunge x 6 ea
  • Low box depth jump to broad jump x 5

Strength:

A) 3 Sets:

  • Split Jerk Shoulder Press x 5

B) 3 Sets:

  • Split Jerk x 3

Skill:

WOD:
3 Sets:

  • 5 Tire Flips
  • 10 Front Squat @75% of 1RM Clean and Jerk
  • 15 DB Clean and Jerk 45/30

Rest 4 minutes between sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20 ea.
  • Lying Side Raise w/4 sec count lower x 10
  • Reverse Lunge x 6 ea
  • Low box depth jump to broad jump x 5

Strength:

A) 8 Sets:

  • Build to Max Axle Bar Clean (Goal to beat last test 2 week ago)

Skill:

WOD:
3 Sets:

  • 5 Tire Flips
  • 10 Back Squat @70% of 1 RM
  • 15 Axle Clean and Jerk @ 75% of BW

Rest 4 minutes between sets

Additional:
Endurance:3 Sets: Rowing

800m, 600m, 400m at 8k pace (89% of 2K) w/ 45sec rest b/t reps & 4min b/t sets

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