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Monday, December 5, 2016

4
Dec

Monday, December 5, 2016

Essentials

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

  • Back Squat x 8 @ 73-75%

B) 3 Sets:

  • Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
  • Banded Triple Threat x 10

Skill:

WOD:
For Time:

  • 50 KB Deadlift
  • 100 yard Farmers Carry
  • 50 KB Walking Lunges
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

  • Back Squat x 8 @ 73-75%

B) 3 Sets:

  • Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
  • Banded Triple Threat x 10

Skill:

WOD:
For Time:

  • 50 KB Deadlift
  • 100 yard Farmers Carry
  • 50 KB Walking Lunges
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

  • Sumo Deadlift x 10 @85% of 10RM
  • Banded Triple Threat x 10ea.

B) 6 Sets:

  • Front Squat x 6 (Work up to today’s 6RM)
  • Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)

*Perform Rows Every other set, 3 total sets.

Skill:

WOD:
A) 3 Sets:

  • 6 Squat Clean + Split Jerk @70% of 1RM
  • :30 Seconds ALL OUT SPRINT ROW
  • Rest 2:30

Rest 5 Minutes

B) 4 Rds For Time:

  • 6 TnG Power Snatch + 6 Overhead Squat @55% of 1RM Snatch (Perform 6 snatches then perform 6 OHS)
  • 300m Row
Additional:
  • Mobility

 

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