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Tuesday, June 20, 2017

19
Jun

Tuesday, June 20, 2017

Workout Intent:  Upper Body pushing and pulling strength test.  For Annie, goal is to perform it under 10 Minutes so if you’re not there yet scale accordingly.  Comp athletes use the butterfly pull ups between each set as smooth easy reps.  This is the heaviest and longest week, focus on good mechanics.

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:

A) 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 1 Set:

Max Reps:

  • Strict Pull Up
  • Kipping Pull Ups

*If you don’t have unassisted pull ups perform max rep supine ring row with rings set at hip height and feet directly under rings.

Skill:

Skill:

WOD:
“Annie” (10 minute cap)

For Time

50-40-30-20-10

  • Double Unders
  • Sit Ups
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:

A) 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 1 Set:

Max Reps:

  • Strict Pull Up
  • Kipping Pull Ups

Skill:

WOD:
“Annie”

For Time

50-40-30-20-10

  • Double Unders
  • Sit Ups
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) 4 Sets:

  • Behind the Neck Jerk x 3 (Up to 65% of 3RM Behind the Neck Jerk)

C) 3 Sets:

  • 3 Pos Power Snatch (Above the Knee, Below the Knee, Floor) x 3 (Up to 65%)

Skill:

WOD:
AMRAP in 20 minutes:

4-3-2-1 (Repeat)

  • Bench Press @ 80% of 1 RM
  • Wt. Pull Up @25% of BW

*Perform 10 Butterfly Pull Ups After Each Set.

Additional:
A) 1 Set:

  • Max Rep Toe to Bar

Rest 5 minutes

B) EMOM x 10

  • 20% of Part A each minute

 

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