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Saturday, May 28, 2016

27
May

Saturday, May 28, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 Minute Plank Hold x 10
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 5 Sets:

  • Hang Power Snatch x 3

B) 4 Sets:

  • Reverse Lunge x 6 ea.
  • Split Squat Jumps x 4 ea.

Skill:

WOD:
With a Partner Perform 3 Rds For Time:

  • 100 yrd Plate Push
  • 20 Clean and Jerk
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 5 Sets:

  • Hang Power Snatch x 3

B) 4 Sets:

  • Reverse Lunge x 6 ea.
  • Cycle Jumps x 4 ea.

Skill:

WOD:
With a Partner Perform 3 Rds For Time:

  • 100yrd Plate Push
  • 20 Clean and Jerk 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 5 Sets: (EMOM)

  • Hang Power Snatch x 3 @70%

B) 5 Sets:

  • Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
  • Snatch Grip Vertical Jump x 4 (Don’t pause tng)

C) 4 Sets:

  • Speed Reverse Lunge x 3 ea.
  • Cycle Jump x 4 ea.

Skill:

WOD:
With a Partner Perform 3 Rds For Time:

  • 100 yrd Plate Push
  • 20 Clean and Jerk 155/105
Additional:
  • Mobility

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