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Monday, January 18, 2016

17
Jan

Monday, January 18, 2016

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Jump Rope x 20-30 Seconds
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Pull Up x 4-6

Strength: 

4 Sets:

  • Front Squat x 5

Skill:

WOD:
AMRAP in 10 Minutes:

  • 7 Sit Up
  • 7 Shoulder to Overhead
  • 7 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Double Unders x 30-50
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Muscle Up x 3-5

Strength:

6 Sets: (Every 2 Minutes)

Clean & Jerk

  • Set 1 = 75%
  • Set 2 = 80%
  • Set 3-6 = 85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 7 Toe to Bar
  • 7 Shoulder to Overhead 135/95
  • 7 Chest to Bar Pull Ups
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Double Unders x 30-50
  • Scapular Pull Ups x 8
  • Bar Taps x 8
  • Muscle Up x 3-5

Strength:

A) 5 Sets:

  • Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

B) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

Perform After WOD

C) 3 Sets:

*Goal to increase at least 20# each week if working weight is above 365#, and at least 10# increase if work sets are below 365#.

Skill:

 

WOD:
A) AMRAP in 10 Minutes:

  • 7 Toe to Bar
  • 7 Shoulder to Overhead 135/95
  • 7 Chest to Bar Pull Ups

Rest 5 Minutes

B) AMRAP in 10 Minutes:

  • 7 Toe to Bar
  • 7 Shoulder to Overhead 135/95
  • 7 Chest to Bar Pull Ups
Additional:
  • Crossover Symmetry Iron Scap

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