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Tuesday 140805

4
Aug

Tuesday 140805

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Strict Pull Ups/Row x 3-6/8-10
  • Handstand/Plank Hold x 30-45 Seconds
  • Double Unders/Single Unders x 20-30

Strength:

2 Sets: (EMOM)

  • Hands Free Jerk Dip x 3 @12X1 (Bar on Front Rack with arms extended, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

2 Sets: (EMOM)

  • Jerk Dip x 3 @ 12X1 (Bar in Front Rack position, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

5 Sets: (Every 90 Seconds)

  • 2 Push Press + 1 Push Jerk

Skill:

WOD:
4 Rds For Time:

  • 12 Power Clean
  • 300m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Muscle-Up/Strict Pull Ups x 1-4 (Strict if you have them, if not regress with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Handstand Walk/Handstand Hold x 10-15 yrds/30-45 Seconds
  • Double Unders x 30-50

Strength:

2 Sets: (EMOM)

  • Hands Free Jerk Dip x 3 @12X1 (Bar on Front Rack with arms extended, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

2 Sets: (EMOM)

  • Jerk Dip x 3 @ 12X1 (Bar in Front Rack position, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

5 Sets: (Every 90 Seconds)

  • 2 Push Press + 1 Push Jerk

Skill:

Jared’s B-Day WOD:
AMRAP in 17 Minutes:

  • 30 Power Cleans 95/65
  • 600m Run
  • 30 Power Clean 155/105
  • 400m Run
  • 30 Power Clean 185/125
  • 200m Run
  • AMRAP Power Clean 225/155
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Handstand Walk x 15-20 yrds
  • Unbroken Double Unders x 50

Strength:

A) 10 Sets: (Every 90 Seconds)

  • Split Jerk x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B) 4 Sets:(Every 2 Minutes)

Strict Overhead Press

  • Set 1 – 5 reps @ 80-85% of 1-RM
  • Set 2 – 4 reps @ 85-90%
  • Set 3 – 3 reps @ 90-95%
  • Set 4 – 2 reps @ 95-98%

 

Skill:

WOD
4 Sets: (New Set Every 6 minutes)

  • 750m Row
  • 10/8 Muscle-Ups

*This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Additional:
  • 10 Minutes Mobility

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