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Monday, August 7, 2017

6
Aug

Monday, August 7, 2017

Workout Intent: Lower body muscular endurance.  Focus on breath and smooth reps.  

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:

  • 10 DB Power Clean
  • 20 Split Squat Switch
  • 50 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 3+ @ 90%

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

Skill:

WOD:
4 Sets Each For Time:

  • 12 DB Power Clean 50/35
  • 24 Split Squat Switch
  • 50 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

Front Squat x 4 (Build to 4RM)

B) 4 Sets:

  • Deadlift x 3 @ 80%

Skill:

WOD:
4 Sets Each For Time:

  • 12 Power Clean 135/95
  • 24 Alternating Front Rack Lunges
  • 88 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

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