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Tuesday, May 23, 2017

22
May

Tuesday, May 23, 2017

Workout Intent:  Pushing and Pulling stamina. Goal for today is to be more muscular endurance vs. breathing.  Be smart on rep scheme and scale appropriately.     

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
10-1 For Time:

  • Hand Release Push Ups
  • Supine Row
  • Sit Ups x 2
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
12-1 For Time:

  • Hand Release Push Ups
  • Pull Up
  • Sit Ups x 2
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

A) 4 Sets:

  • Behind the Neck Jerk x 3 (Work up to 65% of 3RM Behind the Neck Juerk)

B) 3 Sets:

  • 3 Position Power Snatch (Above knee, Below the knee, Floor Work up to 65%)

Perform After WOD

C) 2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
12-1 For Time:

  • Strict Handstand Push Up
  • Supinated Grip Pull Up
  • Strict Toe to Bar

*If you can perform the pull ups strict do so. You may use a kip but try to minimize the kip and focus on the pull.  Be smart on rep scheme.  Work should be more muscle endurance vs. breathing.

Additional:
  • Mobility

 

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