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Monday, February 1, 2016

31
Jan

Monday, February 1, 2016

Great weekend at the Surge Escape.  Thank you to everyone who came up, and even bigger thank you to William and the Lee family or opening their lovely home again.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

Skill:

Chip’s B-Day WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

(Perform After WOD)

B) 5 Sets:

Back Squat

  • Set 1 = 4 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 2 Reps @ 85%
  • Set 4 = 1 Reps @ 90%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

 

WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean/Power Snatch 135/95 (Sets 1, 3 perform Power Cleans.  Sets 2, 4 perform Power Snatch)
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

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