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Tuesday, November 15, 2016

14
Nov

Tuesday, November 15, 2016

This weeks Schedule Reminder: As of this week the Wednesday 9:15 am Sweat Class is Cancelled.  Do to the Turkey Challenge this weekend, there will be one class available on Saturday at 8:30 and as of right now Sunday Open gym is cancelled.  If anything changes we will make sure to post it.  Sorry for any inconvenience if you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1-2 = 73-75%
  • Set 2-3 = 77-80%
  • Set 4 = 85%

B) 3 Sets:

  • DB Reverse Lunge x 8 ea.
  • RDL x 5 @65% of 1RM Back Squat

C) 3 Sets:

  • Alternating from bottom DB Incline Press x 8 ea.

*Goal to increase 5-10# from last week

C) 3 Sets:

  • Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
  • Prone Flat Bench DB Row x 15-20
  • Bent Over DB Lateral Raises x 10

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1-2 = 73-75%
  • Set 2-3 = 77-80%
  • Set 4 = 85%

B) 3 Sets:

  • DB Reverse Lunge x 8 ea.
  • RDL x 5 @65% of 1RM Back Squat

C) 3 Sets:

  • Alternating from bottom DB Incline Press x 8 ea.

*Goal to increase 5-10# from last week

C) 3 Sets:

  • Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
  • Prone Flat Bench DB Row x 15-20
  • Bent Over DB Lateral Raises x 10

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A)6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

B) 6 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

C) 3 Sets:

  • Muscle Snatch x 5 (Up to 55% of 1RM)

D) 3 Sets:

  • Snatch Pulls x 5 @90, 95, 100, 105%

E) 3 Sets:

  • Bulgarian Split Squat x 5 @50-55% of 1RM Back Squat

Skill:

WOD:
8 Sets:

  • AMRAP in 30 Seconds Bar Pull Overs
  • Rest 30 Seconds
Additional:
Every 4 Minutes x 4 Sets:

  • Double Overhead KB Carry x 60 yards
  • Turkish Get Up x 10
  • Single Arm Overhead Squat x 8 each

 

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