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Tuesday 141216

15
Dec

Tuesday 141216

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Bent Over YTW x 8 ea.
  • Side Plank x 30 Seconds

Skill:

WOD:
 For Time:

  • 500m Row
  • 35 Pull Ups/Supine Row
  • 25 Elevated Push Ups
  • 15 Lateral Burpee over Stick

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Bent Over YTW x 8 ea.
  • Side Plank x 30 Seconds

*Goal is to increase load from last week.

Skill:

WOD:
For Time:

  • 500m Row
  • 40 Pull Ups
  • 30 Handstand Push Ups (Perform Strict if you have them)
  • 20 Lateral Burpee over Stick

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 6 sets: (EMOM)

  • Muscle Snatch x 1

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

and then…

A2) 8 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch

  • Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
  • Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
  • Sets 5-6 – 80%
  • Sets 7-8 – 85%

B) 3 Sets: (Perform After WOD)

  • Banded Ring Push Up x 8-10
  • Chinese Plank x 45-60 Seconds

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Pull Ups
  • 30 Handstand Push Ups (Perform Strict if you have them)
  • 20 Lateral Burpee over Stick
Additional:
  • 10 Minutes Mobility

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