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Monday, June 12, 2017

11
Jun

Monday, June 12, 2017

Workout Intent: Today’s focus is lower body power/interval work. ¬†Goal for deadlifts is to keep them unbroken and move with speed.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

6 Sets:

Back Squat

  • Sets: 1-3 = 5 Reps
  • Sets 4-6 = 3 Reps

Skill:

WOD:
AMRAP in 15 Minutes:

  • 6 Deadlift 250/170
  • 9 Box Jump 24/20
  • 12 Russian KB Swing 70/55
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

6 Sets:

Back Squat

  • Set 1 = 5 @83%
  • Set 2 = 3 @87%
  • Set 3 = 1 @90-92%
  • Set 4 = 5 @87%
  • Set 5 = 3 @90-92%
  • Set 6 = 1 @ 95%

Skill:

WOD:
AMRAP in 15 Minutes:

  • 6 Deadlift 250/170
  • 9 Box Jump 24/20
  • 12 Russian KB Swing 70/55
  • Rest 90 Seconds

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

A) 6 Sets:

  • Back Squat x 3 (Work Up to 90-93%)

B) 4 Sets:

  • Front Squat x 5 (Work Up to 87-90%)

Skill:

WOD:
AMRAP in 20 Minutes:

  • 4 Deadlift @80%
  • 6 Box Jump 32/26
  • 12 Double KB Russian KB Swings 55/35
  • Rest 1:1
Additional:
  • 10 Minutes Mobility

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