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Tuesday, August 22, 2017

22
Aug

Tuesday, August 22, 2017

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 5

*Decrease 15-20# from last week

Skill:

Skill:

WOD:
EMOM x 4 Sets:

  • Minute 1 = 15/12 Cal Row
  • Minute 2 = 8-10 Standing Alternating DB Arnold Presses
  • Minute 3 = 60 yard shuttle run
  • Minute 4 = 30 Seconds Max Stationary Dips
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 @40%
  • Set 2 = 5 Reps @50%
  • Set 3 = 5 @60%

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

Skill:

WOD:
EMOM x 4 Sets:

  • Minute 1 = 15/12 Cal Row
  • Minute 2 = 8-10 Standing Alternating DB Arnold Presses
  • Minute 3 = 60 yard shuttle run
  • Minute 4 = 30 Seconds Max Stationary Dips
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:

  • 3 Position Power Snatch (Top to Bottom, Up to 75%)

B) 4 Sets:

  • 3 Position Power Clean (Up to 75%)

Skill:

WOD:
A) “Strict JT”

21-15-9 For Time:

  • Handstand Push Ups
  • Ring Dips
  • Push Ups

Rest 3 Minutes Between A and B

B) For Time:

  • 20 Ring Muscle Ups

 

Additional:
  • Mobility

 

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