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Tuesday, June 13, 2017

12
Jun

Tuesday, June 13, 2017

Workout Intent:  Upper Body pushing and pulling strength.  If you are unable to perform at least 10 unbroken reps for the 1st set scale the weight or pull up movement appropriately.    

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

Skill:

WOD:
“Lynne”

5 Sets For Max Reps

  • AMRAP Bench Press (Males = Body Weight Females = 75% Body Weight)
  • Rest 2 Minutes
  • AMRAP Pull Ups
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

Skill:

WOD:
“Lynne”

5 Sets For Max Reps

  • AMRAP Bench Press (Males = Body Weight Females = 75% Body Weight)
  • Rest 2 Minutes
  • AMRAP Pull Ups
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

A) 2 Sets:

  • Behind the Neck Shoulder Press x 8

B) 6 Sets:

  • Behind the Neck Jerk x 2 (Build to heavy 2)

C) 4 Sets:

  • Power Snatch off blocks x 3 (Up to 75%)

Perform After WOD

C) 3 Sets:

  • Good Mornings x 40-50% of 1RM Back Squat
  • Prone Incline Bat wing DB Row x 10
  • Prone Incline DB Lateral Raises x 10
  • Prone Incline DB Front Raises x 10

Skill:

WOD:
AMRAP in 15 minutes:

5-4-3-2-1 (Repeat)

  • Bench Press @ 77% of 1 RM
  • Wt. Pull Up @20% of BW

*Perform 5 Burpees After Each Set.

Additional:
  • Mobility

 

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