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Tuesday, October 13, 2015

12
Oct

Tuesday, October 13, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

  • Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Mile Run
  • 150 Double Unders
  • 35 Toe to Bar
  • In Remaining Time Perform AMRAP Hang Clean (Every 7 Reps Perform 10 Sit Ups)
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

  • Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.
Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Mile Run
  • 200 Double Unders
  • 50 Toe to Bar
  • In Remaining Time Perform AMRAP Hang Clean 205/140 (Every 7 Reps Perform 10 Sit Ups)

*45+ = 185/125

Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 5 Sets: (EMOM)

  • 2 Snatch Grip Deadlifts to the Knee + Hang Snatch @70% (Pause at knee for 3 seconds on deadlift portion)

*Goal to increase ea. week by at least 10# if 70% is above 220#, and 5# if 70% is below 220#

B) 4 Sets: (Every 2 Minutes)

  • Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

Perform After WOD

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Mile Run
  • 200 Double Unders
  • 50 Toe to Bar
  • In Remaining Time Perform AMRAP Hang Clean 225/155 (Every 7 Reps Perform 5 Toe to Bar)
Additional:
  • Mobility

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