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Tuesday 140708

7
Jul

Tuesday 140708

I’m sure we all can think of that person whom has every natural talent known to man, but some how squandered their opportunities for some unknown reason.  Angela Lee Duckworth discusses this in this video.  Watch and then ask do you have “Grit?”  

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 x 3 (Add 5/10# from last week)

Skill:

WOD:
3 sets, Every 6 Minutes: (Time each set)

  • 200-400m Run
  • 10-15 Burpee
  • 10-15 Push Press
  • 20-30 Double Unders/60 Single Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Strict Handstand Push Up x 6-8/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 10

3 Sets: (Every 2:30 Minutes)

Shoulder

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

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

Skill:

WOD
3 sets, Every 6 Minutes: (Time each set)

  • 400m Run
  • 15 Over Bar Burpee
  • 15 Push Press 95/65
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Strict Handstand Push-Ups x 6-12 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
  • L-Seated Dead Hang x 30-45 seconds
  • Unbroken Double-Unders x 40

Strength:

A) 6 sets: (Every 90 Seconds)

  • Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 6 sets.

B) Strict Overhead Press (Every 2 Minutes)

  • 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 – 3 reps @ 85-90%
  • Set 8 – 10 reps @ 55-65%

*Choose the same load for all four 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
3 sets, Every 6 Minutes: (Time each set)

  • 500m Row
  • 15 Over Bar Burpee
  • 15 Push Press 115/75
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

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