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Tuesday141118

17
Nov

Tuesday141118

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Thruster x 5
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 24/20
  • 10 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A)  3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 66-68% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 24/20
  • 1 Clean (Full or Power)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 85-90%
  • Set 2 – 2 reps @ 90-95%
  • Set 3 – 1 rep @ 95-102%
  • Set 4 – 3 reps @ 90-95%
  • Set 5 – 2 reps @ 95-102%
  • Set 6 – 1 rep @ 105+%

B) 10 Sets: (Every 90 Seconds)

Clean x 1

  • Sets 1-2 – 70-75%
  • Sets 3-4 – 75-80%
  • Sets 5-6 – 80-85%
  • Sets 7-8 – 85-90%
  • Sets 9-10 – 90-95%

Skill:

WOD:
With a Partner Perform 6 Sets Each For Load: (New Set Every 4 Minutes)

  • 300m Run Each (300 yrd shuttle WEATHER Dependent)
  • 20 Box Jump Overs 30/24
  • 1 Clean (Full or Power)
Additional:
  • 10 Minutes Mobility

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