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Tuesday, July 25, 2017

24
Jul

Tuesday, July 25, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Decrease 10-15# from last week

Skill:

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 21-15-9 For Time:

  • Medball Knee Raises
  • Feet Elevated Push Up
  • Inverted Barbell 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 @40%
  • Set 2 = 5 Reps @50%
  • Set 3 = 5 @60%

*Percentages based off 90% of 1RM

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 24-18-13 For Time:

  • Medball Knee Raises
  • Feet Elevated Push Up
  • Inverted Barbell Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Position Power Snatch (Top to Bottom, Up to 75%)

C) 4 Sets:

  • 3 Position Power Clean (Top to Bottom, Up to 75%)

Skill:

WOD:
A) 4 Sets:

:30 Seconds Push Press @60%
Rest :30 Seconds
:30 Seconds Bar Muscle Up
Rest 1 Minute

Rest 5 Minutes

B) For Time:

  • 60 Bench Press 165/105
  • 60 Pull Ups (NO BUTTERFLY)

Rest 5 Minutes

C) For Time:

  • 65 GHD Sit Ups

 

Additional:
  • Mobility

 

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