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Monday, October 10, 2016

9
Oct

Monday, October 10, 2016

Essentials

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 5 ea.

Strength:

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 8 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:

WOD:
4 Rds For Time:

  • 6 Push Jerk @75% of 1RM Clean and Jerk
  • 200m Run
  • 12 Bar Facing Burpee
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 5 ea.

Strength:

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 8 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:

WOD:
4 Rds For Time:

  • 6 Push Jerk @75% of 1RM Clean and Jerk
  • 200m Run
  • 12 Bar Facing Burpee
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

Perform After WOD

A) 6 Sets:

Front Squat x 3

B) 4 Sets:
  • Back Squat x 5 (Build to 73% of 1RM over 4 Sets)

Skill:

WOD:
A) 5 Set Each For Time:

  • 2 Power Snatch
  • 3 OH Squat
  • 4 Power Clean
  • 5 Front Squat
  • 2 Minute Rest

*Focus on barbell cycling speed.  Weight at 80% of 1RM Power Snatch

Rest 5 min.
B) 4 Sets For Time:
  • 6 Squat Jerk @45-50% of 1RM Clean and Jerk
  • 200m Run
  • 12 Bar Facing Burpee
  • Rest 1 Minute

*Percentage used is suggested if you’re unable to perform safely adjust load.  Use this as a good time to practice a new challenge.

Additional:
  • 10 Minutes Mobility

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