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Monday, May 9, 2016

8
May

Monday, May 9, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

B) 3 Sets:

Back Squat x 10 @60% +5-10#

C) 3 Sets:

  • Behind the Neck Press 95% 10RM x 10
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

WOD:
AMRAP in 7 Minutes:

  • 800m Run

In Remaining Time AMRAP:

  • 3 Deadlift
  • 1 Hang Power Clean + 2 Front Squat
  • 1 Jerk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 3 Sets:

B) 4 Sets:

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

*Goal to increase 5-10# each week.

C) 3 Sets:

  • Behind the Neck Press 95% 10RM x 10
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

WOD:
AMRAP in 7 Minutes:

  • 800m Run

In Remaining Time AMRAP:

  • 3 Deadlift 155/105
  • 2 Hang Squat Clean
  • 1 Jerk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

*Goal to increase 5-10# each week.

C) 3 Sets:

  • Behind the Neck Press 95% 10RM x 10
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

WOD:
AMRAP in 7 Minutes:

  • 800m Run

In Remaining Time AMRAP:

  • 3 Deadlift 155/105
  • 2 Hang Squat Clean
  • 1 Jerk
Additional:
  • 10 Minutes Mobility

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