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Monday, February 8, 2016

7
Feb

Monday, February 8, 2016

Mike up and on his feet already after surgery.  He is home now, want to send all the Surge Family love to him and wish for a speedy recovery.

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
  • Wall Squats x 8

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
“Jackie”

For Time:

  • 750m Row
  • 30 Thrusters 45/35
  • 15 Pull Ups
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
  • Wall Squat x 8

Strength:

Perform After WOD

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:

WOD:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
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
  • Wall Squat x 8

Strength:

Perform After WOD

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:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • 10 Minutes Mobility

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