Call Us: (720) 335-5591

Monday, September 5, 2016

4
Sep

Monday, September 5, 2016

Schedule Reminder:  We will be operating under Holiday/Saturday Hours.  There will be 2 classes available (8:30 and 9:45)

 


Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 15
  • Cossack Squat x 5 ea.
  • Squat Jump x 5

Strength:

3 Set:

  • Back Rack Step Ups x 6 ea. @ 30% of 1RM Back Squat

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

5 Sets:

  • Hang Clean Pull + Hang Clean

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Hang Squat Cleans (Alternating)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 15
  • Cossack Squat x 5 ea.
  • Squat Jump x 5

Strength:

3 Set:

  • Back Rack Step Ups x 6 ea. @ 30% of 1RM Back Squat

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

5 Sets:

  • Hang Clean Pull + Hang Clean

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Hang Squat Cleans (Alternating) 155/105
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 15
  • Cossack Squat x 5 ea.
  • Squat Jump x 5

Strength:

A) In 8 Sets or Less:

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

Front Squat x 5

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 85%

*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:
A) For Time:
  • 8 Squat Clean & Jerk @ 75% 1RM
Rest 3 minutes
B) For Time:
  • 10 Squat Clean & Jerk @70% 1RM

Rest 3 Minutes

C) For Time:

  • 12 Squat Clean + Jerk @ 65% 1RM
Additional:
  • 10 Minutes Mobility

Leave a Reply