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Tuesday 140701

30
Jun

Tuesday 140701

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Handstand Hold/Waiters Hold x 15-30 Seconds
  • L-Seated Dead Hang/Plank Hold x 15-30 Seconds
  • Double Unders/Single Unders x 30-40

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 3 (Add 5/10# from 2 weeks ago)

Skill:

WOD:
4 Sets, Every 6 minutes:

  • 200-300m Run
  • 15-20 KB Swings
  • 15-20 Push Ups
  • 200-300m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Nose to Wall Facing Handstand Hold x 30-45 Seconds
  • L-Seated Dead Hang x 15-30 Seconds
  • Double Unders x 30-40

Strength:

Wendler Method Week 9

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
4 Sets, Every 6 minutes:

  • 400m Run
  • 10 Alternating Single Arm DB Snatch 50/35
  • 15/10 Dips
  • 400m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Strict Handstand Push Up x 4-10 (3 Negatives at 4-6 seconds down each rep)
  • L-Seated Dead Hang x 30-45 Seconds
  • UB Double Unders x 30-40

Strength:

A) 8 Sets: (Every 90 seconds)

  • Split Jerk x 2 (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

*Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

B) 7 Sets: (Every 90 Seconds)

Shoulder Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 3 reps @ 85-90%
  • Set 6 – 3 reps @ 85-90%
  • Set 7 – 10 reps @ 55-65%

*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

WOD
4 Sets, Every 6 minutes:

  • 400m Run
  • 10 Alternating Single Arm DB Snatch 70/50
  • 20/15 Ring Dips
  • 400m Run
Additional:
  • 10 Minutes Mobility

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