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Tuesday, August 9, 2016

8
Aug

Tuesday, August 9, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

4 Sets:

  • Tempo Deadlift x 2 @ 3111 + 3 Deadlift (no tempo) @ 73% of 1RM
  • Pull Up x 8

Skill:

WOD:
21-15-9 For Time:

  • Push Up
  • Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

4 Sets:

  • Tempo Deadlift x 2 @ 3111 + 3 Deadlift (no tempo) @ 73% of 1RM
  • Wt. Pull Up x 8

Skill:

WOD:
AMRAP in 10 Minutes:

15-12-9

12-9-6

9-6-3

  • Handstand Push Up
  • Deadlift 225/155

*First time through perform 15-12-9, if you successfully complete that within the 10 minutes then perform 12-9-6.  If you successfully complete the rounds of 12-9-6 with in the 10 minutes, complete 9-6-3.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 8 @ 50% of 1RM

*the percent used for this exercise is an approximate of where it should be at if that weight cannot be reached safely scale the weight back and focus on proper form

B1) 4 Sets:

Push Press x 6

  • Set 1 = 65%
  • Set 2 = 68%
  • Set 3 = 72%
  • Set 4 = 75%

B2) 4 Sets:

  • Wt. Pull Ups x 8

*Superset B1 and B2

C) 3 Sets:

  • TnG Power Snatch x 10 (Build to Max Set)

Skill:

WOD:
10 Rounds For Time:
  • 10 Handstand Push Ups
  • 10 Deadlift 225/155

*High volume, break reps up accordingly.  Have a game plan going in and a game plan for when you reach fatigue.

Additional:
Mobility

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