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Monday, June 20, 2016

19
Jun

Monday, June 20, 2016

Comp Athletes:  This is going to be a scheduled testing/back off in volume week.  These back off weeks are crucial to keeping the body and mind fresh throughout the year.  

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 8 Sets: (Every 2:30)

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 3 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)
  • Seated High Knee External Rotation x 6

Skill:

WOD:
5 Rds For Time:

  • 5 Shoulder to Overhead
  • 10 Burpee

*You may take bar from a Rack

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 8 Sets:

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 3 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)
  • Seated High Knee External Rotation x 6

Skill:

WOD:
“Freddy’s Revenge”5 Rds For Time:

  • 5 Shoulder to Overhead 185/125
  • 10 Burpee

*You may take the bar from rack

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

Strength:

A) 3 Sets:

  • Hang Snatch x 3 @ 50%

B) 5 Sets: (Every 2:30)

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

C1) 5 Sets:

  • Close Grip Bench Press x 2 @ 90%

C2) 5 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)

*Superset C1 + C2

C) 4 Sets:

  • Wt. Ring Push Up x 8
  • Pendlay Row x 6 (AHAP With Good Form)
  • Barbell Skull Crusher x 8

Skill:

WOD:
No Endurance Today, Rest for more testing.
Additional:
  • 10 Minutes Mobility

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