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Monday, September 12, 2016

11
Sep

Monday, September 12, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

Strength:

A) 4 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 6 ea. @ 35% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 9 Overhead Squat 95/65
  • 7 Burpee
  • 5 Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

A) 4 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 6 ea. @ 35% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 9 Overhead Squat 95/65
  • 7 Burpee
  • 5 Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

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

Strength:

A) In 8 Sets or Less:

  • Build to 3 RM Front Squat
B) 4 Sets:

Back Squat x 5

  • Set 1 = 80%
  • Set 2 = 83%
  • Set 3 = 85%
  • Set 4 = 88%

*since the legs are already warm you can start at a higher percent; no warm up sets necessary

C) 3 Sets:
  • Wt. Pull Ups x 8
  • DB Shoulder Press x 8 (AHAP)

Skill:

WOD:
2 Sets:

AMRAP in 1 Minute

  • Muscle Snatch 135/95 (No rebending of the knee, make it a legit muscle snatch)

1 Minute Rest

AMRAP in 1 Minute

  • Power Snatch 155/105

1 Minute Rest

AMRAP in 1 Minute

  • Squat Snatch 185/125

Rest 5 Minutes

*If you are not confident that you will complete at least 6 reps of the given moment with in the minute scale accordingly.

Additional:
  • 10 Minutes Mobility

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