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Monday, September 7, 2015

6
Sep

Monday, September 7, 2015

Schedule Reminder:  We will be operating under Holiday/Weekend hours today.  There will be two class times, 8:30 and 9:45 am.

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:
5 Rds For Time:

  • 10 Box Jump
  • 10 KB Swing
  • 10 Burpee
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:
5 Rds For Time:

  • 10 Box Jump 30/24
  • 10 KB Swing 55/35
  • 10 Burpee
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:
5 Rds For Time:

  • 10 Box Jump 30/24
  • 10 KB Swing 70/55
  • 10 Burpee
Additional:
  • Crossover Symmetry Iron Scap

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