Call Us: (720) 335-5591

Tuesday 140812

11
Aug

Tuesday 140812

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • High Hang Muscle Clean x 3
  • Hands Free Front Rack Jerk Dip x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Dip + Push Press + Push Jerk

Skill:

WOD:
4 Sets: (New Set Every 4 Minutes)

  • 200m Run
  • 6 DB Push Press
  • 12 Push Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • High Hang Muscle Clean x 3
  • Hands Free Front Rack Jerk Dip x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Dip + Push Press + Push Jerk

Skill:

WOD:
5 Sets: (New Set Every 4 Minutes)

  • 200m Run
  • 6 Handstand Push Ups
  • 9 Dips
  • 12 Push Ups
  • 200m Run

*If you can perform the gymnastic movements strict please do.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Jerk from Behind the Neck x 1 (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 5 Sets: (Every 2:30)

Shoulder Press

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 4 reps @ 85-90%
  • Set 3 – 3 reps @ 90-95%
  • Set 4 – 2 reps @ 95-98%
  • Set 5 – 1 rep @ 100-105%

Skill:

WOD
5 Sets: (New Set Every 4 Minutes)

  • 200m Run
  • 6 Strict Handstand Push Ups
  • 9 Strict Dips
  • 12 Push Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Leave a Reply