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Monday, May 22, 2016

22
May

Monday, May 22, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B1) 4 Sets:

  • Bench Press x 6 @ 60-65-70-70%
  • Supinated Grip Pull Ups x 6 (use assistance if need to)

C) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
AMRAP  9 Minutes:

  • 3 Pull Ups
  • 6 Push Ups
  • 9 Sit Ups
  • 12 Air Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets: (EMOM)

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B) 4 Sets: (Every 2:30)

  • Tempo Close Grip Bench Press x 6 @ 60-65-70-70%

*4 Count down to chest press 1/4 up, back to chest, then all the way up

  • Wt. Tempo Supinated Grip Pull Ups x 6 @4111

C) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
AMRAP  9 Minutes:

  • 3 Pull Ups
  • 6 Push Ups
  • 9 Sit Ups
  • 12 Air Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B) 4 Sets:

  • Tempo Close Grip Bench Press x 6 @ 60-65-70-70%

*4 Count down to chest press 1/4 up, back to chest, then all the way up

  • Wt. Tempo Supinated Grip Pull Ups x 6 @4111

C) 3 Sets:

  • Single Arm Neutral Grip DB Bench Press x 6 @22.5% of 1RM Bench Press
  • DB Row x 6 @27.5% of 1RM Bench Press

D) 3 Sets:

  • Behind the Neck Press 110% 10RM x 8

Skill:

WOD:
  • 18 Minute EZ run @ 70% of 1 Mile PR Pace

*Example if your 1 Mile PR is 6:30, the EZ run pace will be 9:28.

Additional:
  • 10 Minutes Mobility

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