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Monday, January 25, 2016

24
Jan

Monday, January 25, 2016

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • 3 Position Snatch Deadlift (Stop at Pockets) x 3
  • High Hang Power Snatch x 3
  • 3 Position Clean Deadlift (Stop Mid Thigh)
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Front Squat x 3

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
For Time:

  • 45 KB Swing
  • 40 Deadlift
  • 35 Shoulder to Overhead
  • 30 Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • 3 Position Snatch Deadlift (Stop at Pockets) x 3
  • High Hang Power Snatch x 3
  • 3 Position Clean Deadlift (Stop Mid Thigh)
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Front Squat x 3

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:

WOD:
For Time:

  • 30 Snatches 115/75
  • 30 Clean and Jerk 115/75
  • 30 Thrusters 115/75
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5 ea.
  • 3 Position Snatch Deadlift (Stop at Pockets) x 3
  • High Hang Power Snatch x 3
  • 3 Position Clean Deadlift (Stop Mid Thigh)
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Front Squat x 3

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:
For Time:

  • 30 Snatches 135/95
  • 30 Clean and Jerk 135/95
  • 30 Thrusters 135/95
Additional:
  • 10 Minutes Mobility

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