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Tuesday, January 5, 2016

4
Jan

Tuesday, January 5, 2016

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:
11.5

AMRAP in 20 Minutes:

  • 5 Power Clean
  • 10 Toe to Bar
  • 15 Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

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

Skill:

WOD:
11.5

AMRAP in 20 Minutes:

  • 5 Power Clean 145/100
  • 10 Toe to Bar
  • 15 Wall Ball 20/14

*55+ Athletes 130/75, 20/10 to 9′ target

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

Perform After WOD

C) 3 Set: (Every 75 Seconds)

  • Back Squat x 3 @70%

Skill:

WOD:
11.5

AMRAP in 20 Minutes:

  • 5 Power Clean 145/100
  • 10 Toe to Bar
  • 15 Wall Ball
Additional:
  • 10 Minutes Mobility

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