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Monday, November 7, 2016

6
Nov

Monday, November 7, 2016

Essentials

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Back Squat x 10 @ 60-65%

A2) 3 Sets:

  • Single Arm DB Shoulder Press x 8 ea.

Skill:

WOD:
4 Rounds For Time:

  • 15 KB Swings 55/35
  • 10 Goblet Squat
  • 375m Row/300m Run

*Alternate row and run.  Athlete will perform 2 rounds or rowing and 2 rounds of running.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Back Squat x 10 @ 60-65%

A2) 3 Sets:

  • Single Arm DB Shoulder Press x 8 ea.

Skill:

WOD:
4 Rounds For Time:

  • 15 KB Swings 55/35
  • 10 Goblet Squat
  • 375m Row/300m Run

*Alternate row and run.  Athlete will perform 2 rounds or rowing and 2 rounds of running.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Foam Roll IT and Adductors x 30 Seconds
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 6 Sets:

Back Squat x 3

  • Set 1-3 = 5 Reps
  • Sets 4-6 = 10 Reps

*Goal is to build to today’s 10 RM.  Use the first 3×5 to warm up and build. If you’re not satisfied with your 6th set, take a 7th one but no more.

B) 4 Sets:
  • Push Press x 8 @ 73-75%
  • Bent Over Row x 10 (AHAP with proper form)

Skill:

WOD:
4 Rounds For Time:

  • 6 TnG Squat Snatch @ 65%
  • 300m Run

*Goal is to find a run pace that will allow you to keep snatches unbroken.  If you drop the bar before performing 6 snatches, you must perform 6 overhead squats before heading back out on run.

Additional:
  • 10 Minutes Mobility

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