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Tuesday, January 6, 2015

5
Jan

Tuesday, January 6, 2015

Essentials

Strength/Skill:
Warm Up:

6 Sets:

  • Hurdle Jumps x 6
  • Banded Shoulder Series x 5-8

Strength:

3 Sets:

  • Pressing Snatch Balance + Overhead Squat x 3 (focus on Position, not load)
  • Stationary Dip/Wt. Push Up x 6-8
  • Good Mornings x 6

Skill:

WOD:
3 Rds For Time:

  • 15 Thrusters 75/55
  • 15 Toe to Bar/V-Ups (Focus on Range of Motion, if you’re unable to complete toe to bar perform V-Ups)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:6 Sets:

  • Hurdle Jumos x 6
  • Banded Shoulder Series x 5-8

Strength:

3 Sets:

  • Pressing Snatch Balance + Overhead Squat x 3 (focus on Position, not load)
  • Wt. Stationary Dip x 6-8 (Perform 2 Sets Wt. with 6-8 reps, on the last set perform ME Dips with no weight. If you’re unable to perform at least 8-10 unbroken reps perform ME push ups for the last set)
  • Good Mornings x 6

Skill:

WOD:
3 Rds For Time:

  • 25 Thrusters 95/65
  • 25 Toe to Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:6 Sets:

  • Hurdle Hop x 6
  • Banded Shoulder Series x 5-8

Strength:

A) 15 Minutes:

  • Find 20RM Overhead Squat

B) 3 Sets: (Perform after WOD)

  • Good Mornings x 6
  • Wt. Stationary Dip x 6-8 (Perform 3 Sets Wt. with 6-8 reps, on the last set perform ME Dips with no weight. If you’re unable to perform at least 8-10 unbroken reps perform ME push ups for the last set)

Skill:

WOD:
3 Rds For Time:

  • 25 Thursters 95/65
  • 25 Toe to Bar
Additional:
  • 10 Minutes Mobility

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