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Tuesday, June 7, 2016

6
Jun

Tuesday, June 7, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Deadlift @ 70% of 1 RM Clean & Jerk
  • 1 Power Clean
  • 1 Front Squat
  • 5 Burpee + 2 Lateral Jump over bar
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Deadlift @ 70% of 1 RM Clean & Jerk
  • 1 Power Clean
  • 1 Front Squat
  • 5 Burpee + 2 Lateral Jump over bar
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Evil Wheel x 10
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Snatch (8 second count from floor to high hang.  At the 8 second mark you should be at the high hang position then explode)

B) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

C) 5 Sets:

  • Clean Pull x 2 @ 90-95-100-105-110%

D) 6 Sets:

Front Squat

  • Set 1 = 6 Reps @ 72.5%
  • Set 2 = 4 Reps @ 77.5
  • Set 3 = 3 Reps @ 82.5%
  • Set 4 = 3 Reps @ 87.5%
  • Set 5 = 4 Reps @ 82.5
  • Set 6 = 6 Reps @ 75%

E) 3 Sets:

  • Reverse Lunge x 6 @47.5% of 1RM Back Squat
  • Stiff Legged Deadlift x 6 @70%
  • GH Raises x 6 AHAP

Skill:

WOD:
Additional:
  • Mobility

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