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Tuesday, September 1, 2015

31
Aug

Tuesday, September 1, 2015

Super proud of Glendon who did great over the weekend at the Colorado Open.  He finished 6th overall and put on a Muscle Up Clinic, surprise-surprise.

Essentials

Strength/Skill:
Warm Up:3 Sets:

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

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) For Time:

  • 30 Snatches
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

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

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 50 Snatches 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:3 Sets:

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

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

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

Perform After WOD:

B) 4 Sets: (Every 2:30)

  • Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
For Time:

  • 50 Snatches 135/95
Additional:
EMOM for 24 Minutes:

  • Odd Minutes = 200m Row
  • Even Minutes = Rest

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