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Monday, October 3, 2016

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Monday, October 3, 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)

*If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:
WOD:
A) 3 Rds Each For Time:

  • Front Squat + 2 Thrusters x 3 (Front Squat + 2 Thrusters equals 1 Rep, perform 3 reps 9 total Squats)
  • 400m Run
  • Rest 2 minutes

Rest 3 minutes

B) 3 Sets:

  • 9 DB Clean and Jerk @1/3 Body weight in each hand (Goal is to perform each set unbroken, scale accordingly)
  • Rest 30 Seconds
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)

*If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:
WOD:
A) 3 Rds Each For Time:

  • Front Squat + 2 Thrusters x 3 (Front Squat + 2 Thrusters equals 1 Rep, perform 3 reps 9 total Squats)
  • 400m Run
  • Rest 2 minutes

Rest 3 minutes

B) 3 Sets:

  • 9 DB Clean and Jerk @1/3 Body weight in each hand (Goal is to perform each set unbroken, scale accordingly)
  • Rest 30 Seconds
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) 8 Sets:

Front Squat x 3

B) 4 Sets:
  • Push Press x 3 (Work Up to 90%)
  • Bent Over Barbell Row x 8

Skill:
WOD:
A) 2 Sets Each For Time:

  • 6 Hang Clean & Push Jerk @ 60% of 1RM CL&J
  • 12 Lateral Box Jump Overs
  • 18/12 Calorie Airdyne
  • Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets:

  • Front Squat + Thurster + Thruster Jerk x 3 @65% of 1RM CL&J
  • 2 Minutes Row For Distance
  • Rest 2 Minutes

Rest 3 Minutes

C) 3 Sets:

  • 9 DB Clean and Jerk @1/3 Body weight in each hand (Goal is to perform each set unbroken, scale accordingly)
Additional:
  • 10 Minutes Mobility

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