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Tuesday, May 24, 2016

23
May

Tuesday, May 24, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

B) 5 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
3 Rds For Time:

  • 200m Run
  • 12 Burpee
  • 9 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

B) 5 Sets:

  • PR DAY! 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
3 Rds For Time:

  • 200m Run
  • 12 Burpee
  • 9 Front Squat @73% of 1RM Clean
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 10 Sets: (EMOM)

  • Clean Pull + 3 Sec Pause @ High Hang + 3 Sec Pause Just above knee + slow to ground + Squat Clean

*Start at 95/65 and go up from there.  Do not exceed 70% the emphasis here it technique.

C) 5 Sets:

  • Clean Pull x 4 @ 80-85-90-95-95

D) 4 Sets:

  • Tempo 1 1/4 Front Squat x 6 (4 Sec down, up 1/4, back down, stand up) @60-65-70-70%

E) 3 Sets:

  • Reverse Lunge x 6 @40% of 1RM Back Squat
  • Stiff Legged Deadlift x 6 @55%
  • GH Raises x 6 AHAP

F) 5 Sets:

  • 1 Arm Farmer’s Carry with 130% of the weight you established an 80-100 meter max during testing x 50 yards

G) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
Additional:
  • Mobility

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