Saturday, December 19, 2015

Reminder Sweat Class is at 9:45.

Essentials

Strength/Skill:
Warm Up:

  • Midline

Strength:

A) 5 Sets:

  • Bench Press x 6-8

B) 3 Sets:

  • Bent over Barbell Row x 8
  • Bent Over Lateral Raises x 12-15

Skill:

WOD:
For Time:

  • Sled/Carry Relay
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Midline

Strength:

A) 10 Sets For Time:

  • Bench Press x 10

*Start with 70% of your 1 RM.  Perform 10 reps then drop down 5-10# depending on starting wt, and perform 10 reps.  After each set of 10, drop the weight down.  For example if you start with 245.  You perform 10 @245, 225, 205, all the way down to 65.

B) 3 Sets:

  • Bent over Barbell Row x 8
  • Bent Over Lateral Raises x 12-15

Skill:

WOD:
For Time:

  • Sled/Carry Relay
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Midline

Strength:
(Perform After WOD)

A) 4 Sets: (Every 90 Seconds)

  • Snatch From Blocks x 3 @60%

B) 10 Sets For Time:

  • Bench Press x 10

*Start with 70% of your 1 RM.  Perform 10 reps then drop down 5-10# depending on starting wt, and perform 10 reps.  After each set of 10, drop the weight down.  For example if you start with 245.  You perform 10 @245, 225, 205, all the way down to 65.

C) 3 Sets: (Every 2 Minutes)

  • Pause Front Squat x 3 @70% (Tempo=2311)

*Goal to increase 20# each week if working weight is above 330# and 10# increase if below 330#.

  • Bent Over DB Lateral Raise x 15

Skill:

WOD:
For Time:

  • Sled/Carry Relay
Additional:
  • Mobility
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