Tuesday, December 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minute)

  • Front Squat x 5

B) 3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

WOD:
4 Rds For Time

  • 12 Deadlift
  • 6 Pull Up
  • 9 Hang Power Clean
  • 9 Push Up
  • 6 Push Jerk
  • 12 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Front Squat x 2 @80%

B) 3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

Adam B’s B-Day WOD:
For Time: (18 Minute Cap)

5-4-3-2-1

  • Deadlift 275/185
  • Muscle Up (x2 Pull Up/Dip)

5-4-3-2-1

  • Clean & Jerk 185/125
  • Handstand Push Up (x2 Push Up)

5-4-3-2-1

  • Squat Snatch 135/95
  • Burpee over barbell
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

Snatch x 1

  • Set 1 = 70%
  • Set 2 = 75%
  • Set 3 = 80%
  • Set 4 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

B) 3 Sets:

Power Snatch Cycling (Drop down 50% of heaviest single in part A, goal is to find a smooth rhythm that you can maintain cross each set.

  • Set 1 = 5 Reps
  • Set 2 = 10 Reps
  • Set 3 = 15 Reps

C) 3 Set: (Every 75 Seconds)

  • Back Squat x 3 @70%

Skill:

Adam B’s B-Day WOD:
For Time: (18 Minute Cap)

5-4-3-2-1

  • Deadlift 315/205
  • Muscle Up

5-4-3-2-1

  • Clean & Jerk 225/155
  • Strict Handstand Push Up

5-4-3-2-1

  • Squat Snatch 135/95
  • Burpee over barbell
Additional:
  • 10 Minutes Mobility
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