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Tuesday 141028

27
Oct

Tuesday 141028

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A) 3 Sets: (Every 2:30)

  • Thruster x 5
  • Band Pull a Parts x 8

B) Warm Up Clean and Jerk

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

  • 5 Pull Ups
  • 10 Burpee
  • 20 Double Unders

Station B)

  • AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

*I hesitate to give a specific percentage to start with.  Use this first week at to feel out the weight and the tempo.  Suggested start with 65-70% of your 1 RM Back Squat.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 60% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

  • 5 Pull Ups
  • 10 Burpee
  • 20 Double Unders

Station B)

  • AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Clean + Hang Clean

  • Sets 1-3 – 65-70%
  • Sets 4-6 – 70-75%
  • Sets 7-8 – 75-80%
  • Sets 9-10 – 80-85%

B. 4 Sets: (Every 3 Minutes)

  • Front Squat x 3-4 @ 4111

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:
A) AMRAP in 5 minutes:

  • 5 Power Cleans 205/145
  • 10 Burpees Over the Barbell
  • 20 Double Unders

Rest 5 minutes, at the 10 minute Mark Perform:

B) AMRAP in 5 minutes:

  • 10 Push Press 155/105
  • 20 Pull-Ups
Additional:
  • 10 Minutes Mobility

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