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Friday, January 8, 2016

7
Jan

Friday, January 8, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

Perform After WOD

B) 3 Sets:

  • Wt. Hip Ext. x 8-10
  • Bent Over DB Reverse Fly x 10

Skill:

WOD:
AMRAP in 15 Minutes:

  • 20 Squat
  • 10 DB Hang Squat Clean
  • 15 Sit Up
  • 5 Tire Flip
  • 10 Deficit Push Up (Use DB’s from Cleans)
  • 3 Strict Pull Up + 3 Knee to Elbow

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk

Perform After WOD

B) 3 Sets:

  • Wt. Hip Ext. x 8-10
  • Bent Over DB Reverse Fly x 10

Skill:

Kellie M’s B-Day WOD:
AMRAP in 15 Minutes:

  • 30 Squat
  • 10 DB Hang Squat Clean 35/25
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Deficit Push Up (Use DB’s from Cleans)
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 75% x 2
  • Set 2 = 80% x 2
  • Set 3 = 85% x 1
  • Set 4 = 90% x 1
  • Set 5 = 80% x 2
  • Set 6 = 85% x 2
  • Set 7 = 90% x 1
  • Set 8 = 95% x 1

Perform After WOD

B) 4 Sets:

  • Front Squat x 3 @ 80%

*Goal to increase at least 10# each week if 80% is above 240# and at least 5# each week if 80% is below 240#

C) 6 Sets:

Jerk x 2

  • Set 1 = 70% of 1 RM Clean and Jerk
  • Set 2 = 75%
  • Set 3-6 = 80%

Skill:

WOD
AMRAP in 15 Minutes:

  • 30 Squat
  • 10 DB Hang Squat Clean 40/30
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Deficit Handstand Push Ups (Use DB’s From Squat Cleans)
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

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