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Monday, May 11, 2015

10
May

Monday, May 11, 2015


Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 8

Skill:

WOD:
For Time:

  • 40-60 Double Unders
  • 20-30 Wall Ball
  • 15 V-Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 [email protected] 65%
  • Set 2 = 5 Reps @ 70%
  • Set 3 = 5 Reps @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

Skill:

WOD:

 

3 Rds For Time:

  • 60 Double Unders
  • 30 Wall Ball
  • 15 Toe to Bar
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 [email protected] 65%
  • Set 2 = 5 Reps @ 70%
  • Set 3 = 5 Reps @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

C1) 6 Sets: (Every 2 Minutes)

  • Sumo Deadlift x 3 (Build to today’s 3RM)

C2) 2 Sets: (Every 2 Minutes)

  • Drop Set From C1 x 5 Reps

*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440#

Skill:

WOD:
3 Rds For Time:

  • 60 Double Unders
  • 30 Wall Ball
  • 15 Toe to Bar
Additional:
  • 10 Minutes MobilityM

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