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Tuesday, May 16, 2017

15
May

Tuesday, May 16, 2017

Workout Intent:  Pushing and Pulling stamina. Goal with strength today is to work on shoulder mobility and strength.  Focus on good quality activation and range of motion over load.  For the wod this should be a distance to run fully.  As for the dips and pull ups it should be a rep scheme you can complete in no more then 2-3 sets.  Scale accordingly.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • PVC Pass Through x 10
  • PVC Eagle Claw Pass

Skill:

  • Kipping Dips
WOD:
3 Rds For Time:

  • 400m Run
  • 12 Dips
  • 9 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • PVC Pass Through x 10
  • PVC Eagle Claw Pass

Skill:

  • Kipping Dips
WOD:
3 Rds For Time:

  • 400m Run
  • 15 Ring Dips
  • 15 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) 4 Sets:

  • Behind the Neck Jerk x 3 (Work up to today’s heavy 3, if technique is not solid do not increase load)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, Below the knee, Floor Work up to 75%)

Perform After WOD

C) 2 Sets:

  • Iso-Dynamic Lateral Raise x 7-10
  • Cuban Press x 7-10
  • Hammer Curl to L-Lateral Raise to Extend x 7-10

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Ring Dips
  • 15 Pull Ups
Additional:
  • Mobility

 

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