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Tuesday 141230

29
Dec

Tuesday 141230

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Incline DB Press x 6-8
  • Bent Over YTW x 8 ea.
  • Side Plank Elbow Touches x 12-15 ea.

*Goal is to increase load from last week

Skill:

WOD:
4 Sets Each: (EMOM)

  • Minute 1 – 30 seconds of Dips/Push Ups
  • Minute 2 – 30 seconds of Wall Facing Handstand Hold/Headstand Hold
  • Minute 3 – 30 seconds of Toes to Bar/V-Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Incline DB Press x 6-8
  • Bent Over YTW x 8 ea.
  • Side Plank Elbow Touches x 12-15 ea.

*Goal is to increase load from last week

Skill:

WOD:
4 Sets Each: (EMOM)

  • Minute 1 – 30 seconds of Muscle Up/Dips (If you can do more then 10 reps with body weight use additional weight)
  • Minute 2 – 30 seconds of Handstand Walk/Wall Facing Handstand Hold
  • Minute 3 – 30 seconds of Toes to Bar
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) 4 sets:

High Hang Snatch + Hang 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

and then…

A3) 6 Sets: (Every 2 minutes)

Snatch x 1

  • Set 1 – 80-85%
  • Set 2 – 85-90%
  • Set 3 – 90-95%
  • Set 4 – 95-98%
  • Set 5 – 98+%
  • Set 6 – 98+%

Skill:

WOD:
4 Sets Each: (EMOM)

  • Minute 1 – 30 seconds of Muscle-Ups
  • Minute 2 – 30 seconds of Handstand Walk
  • Minute 3 – 30 seconds of Toes to Bar
Additional:
  • 10 Minutes Mobility

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