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Wednesday 140625

24
Jun

Wednesday 140625

Essentials

Strength/Skill:
Warm up:

  • Russian KB Swing x 50

Strength:

3 Sets: (Every 2 Minutes)

  • Deadlift x 5 (Decrease 20-30# from Last Week)

Skill:

WOD:
10 Rds For Time:

  • 3 Clean & Jerk
  • 10-15 Wall Balls
Additional:
3 Sets:

  • 10-15 Hip Ext.
  • 30 Seconds Plank Hold

Performance

Strength/Skill:
Warm up:

  • Russian KB Swing x 50

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Deadlift off 2″ Riser

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

WOD
10 Rds For Time:

  • 3 Clean & Jerk 185/125
  • 15 Wall Ball
Additional:
4 Sets:

  • 15-25 Hip Ext.
  • 30 Seconds Plank Hold

Competition

Strength/Skill:
Warm up:

  • Russian KB Swing x 50

Strength:

7 Sets: (EMOM)

  • Back Squat x 3 @ 70% of 1 RM

Skill:

WOD
10 Rds For Time:

  • 3 Clean & Jerk 225/155
  • 15 Wall Ball
Additional:
4 Sets:

  • 25 Hip Ext.
  • 30 Seconds Plank Hold

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