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Tuesday, October 6, 2015

5
Oct

Tuesday, October 6, 2015

The men of the “Mother Thrusters” doing work.  Great job fellas!!!

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:
5 Rds For Time:

  • 200m Sandbag Carry
  • 20 Single Arm DB Snatch 55/40 (10R, 10L)
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:
5 Rds For Time:

  • 200m Sandbag Carry
  • 20 Single Arm DB Snatch 55/40 (10R, 10L)
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#

Perform After WOD:

B) 4 Sets: (Every 2 Minutes)

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

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

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
5 Rds For Time:

  • 200m Sandbag Carry
  • 20 Single Arm DB Snatch 70/50 (10R, 10L)

 

Additional:
Each For Time:

  • 3x350m, :30 rest
  • Rest 2 mins
  • 6x70m, 1 minute rest
  • rest 2 mins
  • 3x350m, :30 rest

 

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