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Tuesday 140716

15
Jul

Tuesday 140716

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • V-Up x 8-12
  • Waiter Hold/Plank Hold x 20-40 Seconds
  • Double-Unders x 15-30

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 2 (Add 5/10# from last week)

Skill:

WOD:
2 Sets: (Every 10 Minutes)

  • 300-400m Run
  • 15-20 Burpee Pull Up
  • 300-400m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • V-Ups x 8-12
  • Wall Facing Handstand Hold x 30-45 seconds
  • Double Unders x 40-50

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

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

Skill:

WOD
2 Sets: (Every 10 Minutes)

  • 600m Run
  • 12/7 Muscle-Ups
  • 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Strict Toes to Bar x 6-8 @ 3110 (these should be slow and controlled)
  • Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 30-45 seconds)
  • Unbroken Double-Unders x 40-50

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 1 set:

  • Strict Overhead Press x 10 @ 65-70% of 1-RM
WOD
2 Sets: (Every 10 Minutes)

  • 600m Run
  • 15/10 Muscle-Ups
  • 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

Additional:
  • 10 Minutes Mobility

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