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Tuesday, July 19, 2016

18
Jul

Tuesday, July 19, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
For Time:

  • 10-1 Clean and Jerk
  • 1 Round of 3 Pull Ups, 6 Push Ups, 9 Squats)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 80%
  • Sets 4-5 @ 83%

Skill:

Zach’s B-Day WOD:
For Time:

  • 10-1 Clean and Jerk 155/105
  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

B) 5 Sets: (Every 90 Seconds)

3 Position Power Clean (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

C) 4 Sets: (Every 90 Seconds)

Clean Pulls x 3

  • Sets 1-2 @ 98%
  • Sets 3-4 @ 100%

D) 3 Sets:

  • Push Press w/ 2sec pause at top X 2 (Increase load from last week)

Skill:

WOD:
For 15 Minutes: (Every 90 Seconds)

  • 7 Deficit Handstand Push Up + 5 Wt. Pull Ups (Same height and weight a last week)
Additional:
  • Mobility

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