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Monday, June 8, 2015

7
Jun

Monday, June 8, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

  • Halting Power Snatch + Overhead Squat

Skill:

WOD:
For Time: (12 Minute Cap)

  • 20 Burpee
  • 20 Overhead Squat
  • 20 Pull Ups
  • 20 Overhead Squat
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

If 1RM is below 395#

  • Set 1 = 65%
  • Set 2 = 70%
  • Sets 3-6 = 75% + 10#

If 1RM is above 395#

  • Set 1 = 60%
  • Set 2 = 65%
  • Sets 3-6 = 70% + 20#

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

Skill:

WOD:
For Time: (12 Minute Cap)

  • 20 Burpee
  • 20 Hang Squat Snatch 135/95
  • 20 Bar Muscle Up
  • 20 Hang Squat Snatch
  • 20 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Halting Snatch

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Set 5 = 85%

*5 second count from ground to knee, isometric hold for 3 seconds then snatch.

B) 2 Sets:

Touch and Go Power Snatch

  • Set 1 = 5 Reps @ 60% of 1RM
  • Set 2 = Max Reps :30 Seconds @ 60% minus 5#

C) 4 Sets: (Every 2 Minutes)

  • 2 Front Squat + Thruster @ 60% of 1RM Front Squat

*Goal to increase 20# if 60% is above 265#, and 10# if 60% is below 265#.

D) 4 Sets: (Every 90 Seconds)

  • 3-4″ Deficit Snatch Grip Deadlift x3 @75% of 1 RM Snatch (No Straps)

*Goal is linear progression of 10# each week.

Skill:

WOD:
For Time: (12 Minute Cap)

  • 20 Burpee
  • 20 Hang Squat Snatch 135/95
  • 20 Bar Muscle Up
  • 20 Hang Squat Snatch
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

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