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Tuesday, June 14, 2016

13
Jun

Tuesday, June 14, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
For Time:

  • 800m Run

Then

4 Rds:

  • 12 Sumo Deadlift High Pull 115/75
  • 12 Hang Power Clean
  • 12 Back Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
For Time:

  • 800m Run

Then

4 Rds:

  • 12 Sumo Deadlift High Pull 115/75
  • 12 Hang Power Clean
  • 12 Back Squat
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Snatch (8 second count from floor to high hang.  At the 8 second mark you should be at the high hang position then explode)

B) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

C) 5 Sets:

  • Clean Pull x 2 @ 95-100-110-110-110%

D) 5 Sets:

Front Squat

  • Set 1 = 4 Reps @ 80%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 2 Reps @ 87.5%
  • Set 4 = 2 Reps @ 92.5%
  • Set 5 = 1 Reps @ 97.5%

E) 3 Sets:

  • Reverse Lunge x 4 @50% of 1RM Back Squat
  • Stiff Legged Deadlift x 4 @75%
  • GH Raises x 5 AHAP

Skill:

WOD:
Additional:
  • Mobility

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