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Monday, September 26, 2016

25
Sep

Monday, September 26, 2016

Congrats to Steph and Justin as welcome their baby girl Lily into the world.  So happy for you guys!

Essentials

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:

A) 3 Sets:

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

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

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

Skill:

WOD:
18-15-12 For Time:

  • DB Thrusters
  • 400m Run between rounds
Additional:
  • 10 Minutes Mobility

Performance

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:

A) 3 Sets:

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

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

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

Skill:

WOD:
For Time:

  • 12 Thrusters 135/95
  • 400m Run
  • 9 Thursters 165/110
  • 400m Run
  • 6 Thrusters 185/125
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:

Back Squat x 5

  • Set 1 = 70-73%
  • Set 2 = 75-77%
  • Set 3 = 80-83%
  • Set 4 = 85%

C) 3 Sets:

  • Wt. Pull Up x 8
  • Neutral Grip DB Shoulder Press x 8

Skill:

WOD:
For As Long As Possible: (EMOM)

  • 2 Thrusters

*Bar starts at 135/95, Must come from floor.  After each successful rounds male athletes must add 20# and females must add 10#.  Once athlete is unable to complete 2 unbroken reps, workout is complete.  Scale appropriately so you can work for at least 8 minutes.

Additional:
  • 10 Minutes Mobility

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