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Tuesday, September 8, 2015

7
Sep

Tuesday, September 8, 2015

Essentials

Strength/Skill:
Warm Up:

2 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.

3 Sets: (Perform After WOD)

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

Skill:

WOD:
20 Sets: (EMOM)

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

*If you’re unable to complete 1 round of Cindy in 1 minute Scale to 3 Pull Ups, 6 Push Ups, 9 Squats.

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) 4 Sets: (EMOM)

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

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

3 Sets: (Perform After WOD)

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

Skill:

WOD:
20 Sets For Reps: (EMOM)

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
  • In Remaining Time Perform Max Power Clean 195/135

*Goal for this WOD is to have the majority of the work be performed with “Cindy.”  If you’re unable to complete 1 round of “Cindy” in 1 minute scale to 3 Pull Ups, 6 Push Ups, 9 Squats.  If you’re unable to complete 1 round of “Cindy” and have extra time left to perform Power Cleans, cut out the power cleans and focus on completing the round of “Cindy” as fast as you can.

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) 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:
20 Sets For Reps: (EMOM)

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
  • In Remaining Time Perform Max Power Clean 225/155
Additional:
  • CrossOver Symmetry Plyometric Protocol

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