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Tuesday, May 31, 2016

30
May

Tuesday, May 31, 2016

Congrats to Jared and Tier as they welcome their new born son Hudson to the world.  So happy for you guys.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Evil Wheel x 10
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 10 Sets: (EMOM)

  • Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 9 Sumo Deadlift High Pulls 95/65
  • 7 Hang Power Clean
  • 5 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Evil Wheel x 10
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 10 Sets: (EMOM)

  • Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 9 Sumo Deadlift High Pulls 95/65
  • 7 Hang Power Clean
  • 5 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Evil Wheel x 10
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 10 Sets: (EMOM)

  • Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

B) 5 Sets:

  • Clean Pull x 3 @ 85-90-95-100-100

D) 4 Sets:

  • Tempo 1 1/4 Front Squat x 6 (4 Sec down, up 1/4, back down, stand up) @65-70-75-75%

E) 3 Sets:

  • Reverse Lunge x 6 @45% of 1RM Back Squat
  • Stiff Legged Deadlift x 6 @60%
  • GH Raises x 6 AHAP

Skill:

WOD:
Additional:
  • Mobility

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