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Tuesday, May 26, 2015

25
May

Tuesday, May 26, 2015

Great turnout for Murph!!!

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

Skill:

WOD:
4 Rds For Time:

  • 24 Sit Ups
  • 16 Walking Lunges
  • 8 Hang Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

Skill:

WOD:

 

4 Rds For Time:

  • 24 Sit Ups
  • 16 DB Walking Lunges 20/15
  • 8 Hang Power Clean 165/110
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B1) 6 Sets: (Every 2 Minutes)

  • Sumo Deadlift x 3 (Build to today’s 3RM)

B2) 2 Sets: (Every 2 Minutes)

  • Drop Set From C1 x 5 Reps

*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440#

Skill:

WOD:
4 Rds For Time:

  • 24 Sit Ups
  • 16 DB Walking Lunges 35/25
  • 8 Hang Power Clean 185/125
Additional:
  • 10 Minutes MobilityM

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