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Tuesday 140826

25
Aug

Tuesday 140826

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Pull Ups
  • Rest 60 Seconds

Assisted Pull Up Athletes:

5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3-4
  • Negative Pull Up x 2-3 + Supine Row x 5-7 @2111

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips/Push Up
  • 1 Minute Lateral Stick Jump
  • 400m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Chest to Bar Pull Ups
  • Rest 60 Seconds

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips
  • 2 Minute Double Unders
  • 600m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
  • Rest 90 seconds
  • Weighted Chest to Bar Pull-Ups x 6-8 @ 21X0 (go as heavy as possible while still making the rep range)
  • Rest 90 seconds

B) Take 15 minutes to build to today’s 1 RM Bench Press

Skill:

WOD
4 sets for max reps of:

  • 3 Minutes of Rowing (for max Meters)
  • 2 Minutes of Double Unders
  • 1 Minute of Muscle Ups
  • Rest 3 minutes

Note sets as follows:
742m/177/14
735m/165/11
etc…

Additional:
  • 10 Minutes Mobility

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