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Monday, October 31, 2016

30
Oct

Monday, October 31, 2016

Essentials

Strength/Skill:
Warm Up:

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

Strength:

Perform After WOD

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 6 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:
A) 3 Sets:

  • 12 Single Arm DB Snatch (6/6)
  • 400m Run
  • Rest 2 minutes

Rest 5 minutes

B) 3 Sets:

  • 10 Overhead Squat
  • 1 Minute Box Jump Overs
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

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

Strength:

Perform After WOD

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 6 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:
A) 3 Sets:

  • 8 Snatch @ 60% of 1RM
  • 400m Run
  • Rest 2 minutes

Rest 5 minutes

B) 3 Sets:

  • 10 Overhead Squat 155/105
  • 1 Minute Box Jump Overs 20/16″
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

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

Strength:

A) 6 Sets:

Front 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 @ 70%
  • Bent Over Row x 10 (AHAP with proper form)

Skill:

WOD:
A) 3 Sets Each For Run Time:

  • 8 TnG Snatch @ 60% of 1RM
  • 400m Run (Goal to complete Faster each round)
  • 2 Minutes Rest

Rest 5 Minutes

B) 3 Sets Each For Meters Rowed:

  • 10 Overhead Squat 185/125 (Take from floor)
  • 1 Minute Row For Meters (Goal to increase distance each round)
  • 2 Minute Rest
Additional:
  • 10 Minutes Mobility

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