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Monday, June 26, 2017

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Monday, June 26, 2017

Workout Intent: After last week of testing we’re going to perform a deload week and give everyone a chance to recover a little bit before we resume the next strength cycle.  Goal for the workout today is to move through each movement with speed and efficiency and keep intensity as high as possible throughout.  Comp athletes goal is to move the deadlifts quickly and efficiently, for the sumo deadlift high pull weight is heavier then last week but fewer reps so don’t put the bar down.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Single Leg RDL x 8 each
  • Farmers Carry x 50 yards
  • Bar Hang x 20-30 Seconds

Strength:

Skill:
WOD:
5 Sets:

AMRAP in 3 Minutes/1 Minute rest between sets

  • 9 KB Sumo Deadlift High Pull
  • 6 Alternating Lunges
  • 3 Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Single Leg RDL x 8 each
  • Farmers Carry x 50 yards
  • Bar Hang x 20-30 Seconds

Strength:

 

Skill:
WOD:
5 Sets:

AMRAP in 3 Minutes/1 Minute rest between sets

  • 9 KB Sumo Deadlift High Pull
  • 6 Alternating Lunges
  • 3 Power Clean
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 10-15 Single Leg RDL
  • 50 yard Farmers Carry
  • 20-30 Seconds Bar Hang

Strength:

A) 6 Sets:

  • Back Squat x 4 (Work Up today’s Heavy 4RM)

B) 3 Sets:

  • Front Squat x 6 (Work Up to 80-83%)

C) 4 Sets:

  • Clean Pulls x 5 @95,100,105,105%

Skill:
WOD:
AMRAP in 20 Minutes:

  • 2 Dead Lift @90%
  • 6 Box Jump @40/30
  • 12 SDHP 135/95
  • Rest 1:1
Additional:
  • 10 Minutes Mobility

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