Monday, May 8, 2017

Workout Intent: Sprint style workout.  Similar to last week with a twist.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement, despite the reps increasing.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 85% over 5 sets)

Skill:

WOD:
4 Rds For Total Time:

  • 12 Burpee to 6″ target
  • 12 KB Sumo Deadlift High Pull 70/55
  • 12 Goblet Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 85% over 5 sets)

Skill: 

WOD:
4 Rds For Total Time:

  • 12 Burpee to 6″ target
  • 12 KB Sumo Deadlift High Pull 70/55
  • 12 Goblet Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 6 Sets: (Every 2 minutes)

  • Back Squat x 3 (Work up to today’s heavy 3)
  • Perform between the first 4 sets of Back Squats: Wall Facing Handstand to freestanding HS hold 3 x 1-3 seconds (start with feet on the wall, work to pull feet off of wall and hold freestanding for 1-3 seconds.  Each time you perform a hold count it as a rep, perform 3 reps each set.

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 5 (Work up to 83-85% over 4 sets)
  • Perform between the first 3 sets of Front Squats: Legless rope climb beginner – supine to 1 foot above max reach
    Progression: (1) 3×1 (2) 3×2 (3) 3×3. For rep to count must climb up to target AND back down without supporting weight with feet on ground or rope. Feet touch the ground until you pull the last foot above max reach but don’t support weight.

C) 4 Sets:

  • Clean Pulls Above the Knee x 5 @90,95,100, 105%
  • Depth Jump to Broad Jump x 3 24/20

Skill:

WOD:
4 Rds For Total Time:

  • 12 Over Bar Burpee (Lateral)
  • 12 Sumo Deadlift High Pull 75/55
  • 12 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility
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