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Monday, July 17, 2017

17
Jul

Monday, July 17, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Add 5 lbs from last week

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Vertical Jump touch to 8-10″ object overhead
  • 5 Hang Squat Clean
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 21 Minutes

  • 10 Vertical Jump touch to 8-10″ object overhead
  • 5 Hang Squat Clean 95/65
  • 5-10-15-20-25 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Front Squat x 4 (Work Up to 92% of 3RM)

B) 3 Sets:

  • Back Squat x 6 (Up to 80-83%)
  • Band Pull a Parts x 15-20

C) 3 Sets:

  • Clean Pulls x 5 @95, 100, 105%

Skill:

WOD:
A) 4 Sets:

  • 5 Hang Clean Panda Pull (65% max clean)(Straps OK!)
  • 3 Single Leg Tuck Jump (Right)
  • 3 Single Leg Tuck Jump (Left)
  • Rest 90 Seconds

B) 3 Sets:

  • 10 MB Squat Jump Toss (30/20)
  • 14 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 90 Seconds

C) 5 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 90 Seconds between efforts.
Additional:
  • 10 Minutes Mobility

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