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Tuesday, August 15, 2017

14
Aug

Tuesday, August 15, 2017

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Kickboxing at 9:00 am

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Starts tonight at 5:45 pm

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

  • Bench Press x 4

*Increase 5 LB from last week

Skill:

Skill:

WOD:
15-12-9 For Time:

  • Seated DB Z-Press
  • Parallete Dips
  • Push ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @75%
  • Set 2 = 3 Reps @85%
  • Set 3 = 1+ @95%

*Percentages based off 90% + 5# of 1RM

Skill:

WOD:
“JT”

21-15-9 For Time:

  • Handstand Push Ups
  • Ring Dips
  • Push Ups

Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

First posted July 6, 2005

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

A) 4 Sets:

  • 2 Power Snatch off Block + 1 Power Snatch from floor (Up to 75%)

B) 4 Sets:

  • 2 Power Clean off Block + 1 Power Clean from floor + 5 Push Press (Up to 75%)

Skill:

WOD:
A) 21-15-9 For Total Time:

  • Parallete Handstand Push Up
  • Strict Handstand Push Up
  • Push up
  • Ring Dip

Rest 2 Minutes Between Sets

B) 9-6-3 For Total Time:

  • Strict Ring Muscle Up
  • Bar Muscle Up
  • Strict Wt. Supinated Grip Chin Up 20/14

Rest 2 Minutes Between Sets

Additional:
  • Mobility

 

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