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Wednesday 140709

8
Jul

Wednesday 140709

Essentials

Strength/Skill:
Warm up:

  • Russian KB Swings x 60

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder x 3 (Add 5/10# from last week)

Skill:

WOD:
For time:

  • 20-30 Pull Ups/Supine Row
  • 20-30 Push Up
  • 30-50 Anchored Sit Ups
  • 30-50 Hip Ext.
  • 20-50 Wall Ball
  • 15-30 Over Box Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Russian KB Swings x 60

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of new calculated max.

Skill:

Special K’s B-Day WOD
For time:

  • 50 Pull Ups
  • 50 Push Up
  • 50 Anchored Sit Ups
  • 50 Hip Ext.
  • 50 Wall Ball
  • 30 Over Box Jumps
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Russian KB Swings x 60

Strength:

A) 7 Sets: (EMOM)

*work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

B) 9 Sets: (Sets 1-5 EMOM, Sets 6-9 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep
  • Set 9 – 80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

Special K’s B-Day WOD
For time:

  • 50 Pull Ups
  • 50 Push Up
  • 50 Anchored Sit Ups
  • 50 Hip Ext.
  • 50 Wall Ball
  • 30 Over Box Jumps
Additional:
  • 10 Minutes Mobility

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