Tuesday, September 29, 2015

Really, there’s no way Joe is 50!!!

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 10 Minutes:

  • 7 Thruster
  • 7 Push 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:

Joe’s B-Day WOD:
COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups

Masters = 75/55

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:

Joe’s B-Day WOD:
COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups
Additional:
For Time:

  • 75 Calorie Airdyne
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