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Monday, November 23, 2015

22
Nov

Monday, November 23, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Box Jump x 1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

Super Set A1 and A2

A1) 4 Sets:

Back Squat x 5

A2) 4 Sets:

  • Single Arm DB Row x 8ea.
  • Mobility

Skill:

WOD:
4 Rounds For Reps: (:40 Seconds on :20 Seconds off

  • DB Lunges
  • DB Shoulder to Overhead
  • Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Tall Box Jump x 1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

Super Set A1 and A2

A1) 4 Sets:

Back Squat x [email protected]%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

A2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
4 Rounds For Reps: (:40 Seconds on :20 Seconds off

  • Front Rack Lunges 95/65
  • Shoulder to Overhead
  • Double Unders

 

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Tall Box Jump x 1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

Perform After WOD

A) 6 Sets:

  • Snatch @85%

*Must make 5/6 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 220# and increase at least 5# if weight used is below 220#.

B1) 4 Sets:

Back Squat x [email protected]%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

B2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
4 Rounds For Reps: (:40 Seconds on :20 Seconds off

  • Front Rack Lunges 115/75
  • Shoulder to Overhead
  • Double Unders
Additional:
  • Crossover Symmetry Iron Scap

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