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Monday, September 14, 2015

13
Sep

Monday, September 14, 2015

So Proud of the Team, and so Proud that I was able to compete with them over the weekend at the Rocky Mountain Throwdown.  Thank you so much to everyone who came out and supported us, it really meant and helped so much.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets:

  • Back Squat x 7

B) 4 Sets:

  • Split Jerk + 4 Shoulder Press From Split Jerk Position

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 20 Calorie Row
  • 20 Bar Facing Burpee
  • 20 Hang Power Clean
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 3 Minutes)

  • Back Squat x 7 @60% of 1 RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#.

B) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 30 Calorie Row
  • 30 Bar Facing Burpee
  • 30 Hang Power Clean 135/95
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + 3 Heaving Snatch Balances @65% of 1RM Snatch

*Goal to increase 5-10# each week.

B) 4 Sets: (Every 2:30)

  • Front Squat x 4 @75% of 1RM

*Goal to increase load each week by at least 10# if 75% is above 265#, and at least 5# if 65% is below 265#

C) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

D) 3 Sets:

E) For Time:

  • 5-1 Strict Chest to Bar Ladder

*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes.

Skill:

WOD:
For Time:

  • 30 Calorie Row
  • 30 Bar Facing Burpee
  • 30 Hang Power Clean 135/95
Additional:
  • Crossover Symmetry Iron Scap

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