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Monday, July 6, 2015

5
Jul

Monday, July 6, 2015

Essentials

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

*Increase 5-10# from Last Week.

Skill:

WOD:
10 Sets: (EMOM)

  • 5 Burpees
  • 3 Power Clean
  • 3 Jerks

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

Skill:

WOD:
EMOM for as long as Possible:

  • 5 Lateral Burpee Over Bar
  • 3 Power Cleans 165/115
  • 3 Jerks

*If you fail to successfully complete a round prior to 10 rounds, rest into the next round and then continue the WOD until the 10 minute mark.  If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 6 Burpees + 4 Power Cleans + 4 Jerks. Minute 12 would be 7 Burpees + 5 Power Cleans + 5 Jerks of each, and minute 13 would be 8 Burpees + 5 Power Cleans + 5 Jerks of each.

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

 

Additional:

Competition

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 5 Sets: (EMOM)

*Goal to increase 5# each week if 70% is under 220#, and 10# each week if 70% is above 220#.

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

C) 2 Sets: (Perform After WOD)

  • Good Mornings x 6
  • GH Raises x 10
  • Bulgarian Split Squat x 6 ea.

*Goal is to increase load for last week.

Skill:

WOD:
EMOM for as long as Possible:

  • 5 Lateral Burpee Over Bar
  • 3 Power Cleans 205/135
  • 3 Jerks

 

*If you fail to successfully complete a round prior to 10 rounds, rest into the next round and then continue the WOD until the 10 minute mark.  If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 6 Burpees + 4 Power Cleans + 4 Jerks. Minute 12 would be 7 Burpees + 5 Power Cleans + 5 Jerks of each, and minute 13 would be 8 Burpees + 5 Power Cleans + 5 Jerks of each.

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

Additional:
  • 10 Minutes Mobility

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