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Tuesday 141202

1
Dec

Tuesday 141202

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30 Minutes)

  • Thruster x 5
  • Band Pull a Parts x 8

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Pull Ups
  • 10 KB Swings
  • 10 Double Unders
  • 10 Overhead Squat
  • Rest 60 Seconds
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)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 70-72% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
AMRAP in 20 Minutes:

  • 15 Pull Ups
  • 15 KB Swings
  • 15 Double Unders
  • 15 Overhead Squat 75/55
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 6 Sets (Every 90 seconds)

  • Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets (Every 90 seconds)

Hang Snatch x 1

  • Sets 1-2 – 75% with a 2-3 second pause in receiving position
  • Sets 3-4 – 80% with a 2-3 second pause in receiving position
  • Sets 5-6 – 85%
  • Sets 7-8 – 90%

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Pull Ups
  • 20 KB Swings 55/35
  • 20 Double Unders
  • 20 Overhead Squat 95/65
Additional:
  • 10 Minutes Mobility

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