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Wednesday 130626

25
Jun

Wednesday 130626

Essentials

Strength/Skill:
Warm up:

  • Ladder Drill

Strength:

3 Sets: (Top every 60 Seconds)

  • Halting Clean Deadlift (above knee) + Clean Pull + Clean High Pull + Power Clean

3 Sets: (Top every 90 Seconds)

  • Power Clean x 1.1.1.1 (Rest 10 Seconds Between Singles)

Skill:

WOD:
5 Sets:

  • Renegade Row x 5 ea.
  • Rest 10 Seconds
  • DB Hang Power Clean x 5
  • Rest 10 Seconds
  • DB Shoulder to Overhead x 5
  • Rest 10 Seconds
  • Walking Lunges x 10
  • Rest 20-30 Seconds

*Athletes may increase over the coarse of the 5 Sets, so long form is perfect.

Additional:
  • 10 Minutes Hip/Quad Mobility

Performance

Strength/Skill:
Warm up:

  • Ladder Drill

Strength:

A) 4 Sets: (Top every 2 Minutes)

  • Power Clean x 2.2.2 @ 70-75% of 1-RM
    (rest 10 seconds between doubles)

B) 3 Sets:

  • Clean Pull x 1.1.1.1 @ 105-110% of Clean (rest 10 seconds between singles)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Power Man Makers 40/25
  • 10 Weighted Stationary Lunges (5 ea)
Additional:
  • 10 Minutes Hip/Quad Mobility

Competition

Strength/Skill:
Warm up:

  • Ladder Drill

Strength:

7 Sets: (Top Every 2:30)

Skill:

WOD:
A) Power Clean & Jerk

  • 12 Minutes Build to a “heavy” single for today.

B) Power Clean & Jerk

  • Take 85% of today’s “heavy” single and perform AMRAP in 5 Minutes
Additional:
  • 10 Minutes Hip/Quad Mobility

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