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Tuesday, July 18, 2017

18
Jul

Tuesday, July 18, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Increase 5# from last week

Skill:

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @75%
  • Set 2 = 3 Reps @85%
  • Set 3 = Max Reps @95%

*Percentages based off 90% of 1RM

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

  • 15 MB Sit Ups
  • 12 Deficit Push Ups
  • 9 Supine Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

C) 4 Sets:

  • 2 Power Clean off Blocks + Power Clean from floor (Up to 75%)

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds C2B Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Sets For Reps:

  • Max Reps Tempo Bench Press @BW/.75% (3 Seconds Eccentric)
  • Max Reps Temp Supine Ring Row (3 Seconds Eccentric)
  • Rest 3 Minutes

*For Ring Rows Set feet on box same height as rings

Rest 5 Minutes

C) For Time:

  • 65 GHD Sit Ups

 

Additional:
  • Mobility

 

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