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Monday, February 9, 2015

8
Feb

Monday, February 9, 2015

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:(Every 2 Minutes)

  • Front Squat x 2-3

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 2-3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Clean and Jerk
  • 1 Rd of Cindy
  • 2 Clean and Jerk
  • 1 Rd of Cindy
  • 3 Clean and Jerk
  • 1 Rd of Cindy
  • Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • 3/6 Front Squat/Back Squat @ 90% of 1RM Front Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • 2 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • 3 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Snatch X 2 (Let feel dictate load.  Focus on mechanics and technique)

B) 5 Sets: (Every 90 Seconds)

  • Build to Heavy Behind Neck Snatch Grip Push Press

C) 5 Sets: (Every 90 Seconds)

  • Overhead Squat x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 1 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • 2 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • 3 Clean and Jerk 155/105
  • 1 Rd of Cindy
  • Continue to add 1 Clean and Jerk after each round of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Additional:
  • 10 Minutes Mobility

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