Tuesday, May 9, 2017

Workout Intent:  Pushing and Pulling stamina. For today the focus should be on quality work.  The goal here is to strengthen and balance some lacking areas.  It’s very easy to cut corners with each of the bodies of work that set up for today, keep focused and make yourself better. 

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:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-18
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
For Time:

10-1

  • DB Shoulder Press
  • Pull Up
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:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-18
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
For Time:

10-1

  • DB Shoulder Press  45/30
  • Pull Up (If you can perform strict, do so)
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 5, if technique is not solid do not increase load)

B) In 4 Sets or Fewer find today’s 3-5 RM:

  • Floor Press
  • Good Mornings x 8 (up to 40-45% of Back Squat)

Perform After WOD

C) 3 Sets:

  • Prone DB Iso Hold x 45-60 seconds
  • Prone DB Row x 15-20
  • Prone DB Lateral Raise x 12-15

D) 1 Set:

  • 100-150 Triceps Ext. Variation (if you break do not rest longer then 15-20 seconds)

Skill:

WOD:
For Time:

10-1

  • DB Push Press  45/30 x2
  • Strict Pull Up

Push press = 20-18-16-14-12….

Additional:
  • Mobility

 

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