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Tuesday, August 30, 2016

29
Aug

Tuesday, August 30, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Lateral Leg Slides x 20 ea.
  • Face Pull x 10
  • Cossack Squat x 5 ea.
  • Lateral Step Ups on to Box x 3 ea.

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 3 Position Hang Clean (Mid Thigh, Just Below Knee, Floor)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean, then perform 3 second eccentric down to floor and perform 1 clean)

Skill:

WOD:
15-12-9 For Time:

  • Dips
  • Power Clean
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Lateral Leg Slides x 20 ea.
  • Face Pull x 10
  • Cossack Squat x 5 ea.
  • Lateral Step Ups on to Box x 3 ea.

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 3 Position Hang Clean (Mid Thigh, Just Below Knee, Floor)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean, then perform 3 second eccentric down to floor and perform 1 clean)

Skill:

WOD:
10-1 For Time:
  • Ring Dips
  • Power Clean 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Lateral Leg Slides x 20 ea.
  • Face Pull x 10
  • Cossack Squat x 5 ea.
  • Lateral Step Ups on to Box x 3 ea.

Strength:

A) 3 Sets:

  • Step Ups x 6 each @ 45-50% of 1RM Back Squat
  • Push Press x 4 Work up to 90% of 1 RM over 3 sets
B) 3 Sets:
  • Wt. Pull Ups x 8
  • DB Neutral Grip Shoulder Press x 8 (Build to Max)
C) 3 Sets:
  • TnG Power Clean x 8 (Build to Max for the Day)

Skill:

WOD:
10 Rds For Time:
  • 10 Ring Dips
  • 10 Power Clean 135/95
Additional:
  • Mobility

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