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Tuesday, February 9, 2016

9
Feb

Tuesday, February 9, 2016

Essentials

Strength/Skill:
Warm Up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Pull Ups

Strength:

5 Sets:

  • Deadlift x 5

Skill:

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up: 

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

  • Power Snatch + Snatch @85%
  • 2 Power Snatch + 2 Snatch @80%
  • 3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

  • Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

  • Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

 

WOD:
For Time:

  • 1000m Row

Then

5 Rds:

  • 20 Russian KB Swing
  • 10 Toe to Bar
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

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