Tuesday, September 22, 2015

Joe and William representing Surge down in Hawaii.  From the looks and sounds of it, their not enjoying their trip at all!!!  Congrats on the snatch PR’s as well fellas.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

6 Sets: (Every 2 Minutes)

  • Overhead Squat x 3 @ 2211

Skill:

WOD:
3 Rds For Time:

  • 15 Deadlift
  • 5 Overhead Squat
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:

A) 3 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Press x 3

B) 3 Sets: (Every 2 Minutes)

  • Overhead Squat x 3 @ 3311

Skill:

WOD:
3 Rds For Time:

  • 21 Deadlift 155/105
  • 7 Overhead Squat 155/105
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:
3 Rds For Time:

  • 21 Deadlift 185/125
  • 7 Overhead Squat 185/125
Additional:
5 Sets:

  • 30/25 Calorie Row (Rest 1 Minute between Sets)

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