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Monday, January 12, 2015

11
Jan

Monday, January 12, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

  • Clean & Jerk x 1

Skill:

WOD:
3 Rds For Time:

  • 10 Burpee
  • 10 Pull Ups
  • 15 Goblet Squat 55/35
  • 15 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

Clean & Jerk x 1

  • Sets 1-2 – 65-75%
  • Sets 3-4 – 80-85%
  • Sets 5-6 – 85-90%
  • Sets 7-8 – 90-95%
  • Sets 9-10 – 95-105%+

Skill:

April’s B-Day WOD:
3 Rds For Time:

  • 20 Burpee Pull Up
  • 20 Front Squat 155/95
  • 20 Box Jump
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Low Hang Snatch (Just Below Knee) x 1

(Let feel dictate load.  Focus on mechanics and perfect form.  If technique isn’t solid don’t increase weight.)

B) 3 Sets:

  • Back Squat x 5 @ 80-85%

Skill:

April’s B-Day WOD:
3 Rds For Time:
  • 20 Burpee Pull Up
  • 20 Front Squat 155/95
  • 20 Box Jump
Additional:
  • 10 Minutes Mobility

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