Call Us: (720) 335-5591

Monday, January 5, 2015

4
Jan

Monday, January 5, 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:

5 Sets Each: (EMOM)

  • Hang Clean + Push Jerk
  • Clean + Split Jerk

Skill:

WOD:
AMRAP in 9 Minutes:

  • 9 Lateral Stick Jump
  • 7 DB Push Press
  • 5 Pull Up
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:

5 Sets Each: (EMOM)

  • Hang Clean + Push Jerk @ 85% of 1 RM Clean & Jerk
  • Clean + Split Jerk @ 90% of 1 RM Clean & Jerk

Skill:

WOD:
 

AMRAP in 9 Minutes:

  • 12 Lateral Stick Jump
  • 9 DB Push Press 50/35
  • 6 Pull Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Snatch x 1

Loading Per Set 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85% (Make emphasis mechanics and technique.  If technique isn’t solid don’t go up in weight)

B) 10 Reps For Time:

  • Clean & Jerk @ 85%

C) 4 Sets: (Every 2 Minutes)

  • Front Squat x 6 @ 75-80%
  • Strict Handstand Push Ups x 6 (Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

Skill:

WOD:
For Time:

  • 2K Row
Additional:
  • 10 Minutes Mobility

Leave a Reply