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Monday, October 12, 2015

11
Oct

Monday, October 12, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @85%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 5

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Sumo Deadlift High Pull Ups
  • 10 Step Ups (5 ea.)
  • 5 Burpee Over Barbell
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @85%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

Back Squat x 5

  • Set 1 = 65%
  • Set 2 = 70%
  • Sets 3-4 = Drop wt. of 35# if set 2 is above 395#, and 20# if set 2 is below 395#

*Goal to increase sets 1-2 each week by 20# if 70% is above 395#, and 10# if 70% is below 395#.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Sumo Deadlift High Pull Ups 115/75
  • 10 Pistols (5 ea.)
  • 5 Burpee Over Barbell

*45+ = 95/65

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Clean From Blocks (Set Blocks Up at Knee)

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @85%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 85% is above 265# and 20# if 85% is below 265%

B) 4 Sets: (Every 2 Minutes)

Back Squat x 5

  • Set 1 = 65%
  • Set 2 = 70%
  • Sets 3-4 = Drop wt. of 35# if set 2 is above 395#, and 20# if set 2 is below 395#

*Goal to increase sets 1-2 each week by 20# if 70% is above 395#, and 10# if 70% is below 395#.

C) 4 Sets: (Perform After WOD)

  • Clean Grip Deadlift x 5 @75% of 1RM Deadlift

*Goal to increase each week by at least 10# if 75% is above 220#, and 5# if below 220#

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Sumo Deadlift High Pull Ups 115/75
  • 10 Pistols (5 ea.)
  • 5 Burpee Over Barbell
Additional:
  • Crossover Symmetry Iron Scap

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