Monday, October 10, 2016

• 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:

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

• 10 Minutes Mobility

• 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:

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

• 10 Minutes Mobility

• 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

• Set 1-2 = 3 @ 65-67%
• Sets 3-4 = [email protected] 70-73%
• Sets 5-6 = [email protected] 75-77%

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

Skill:

• 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

• 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.

• 10 Minutes Mobility