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Wednesday 140716

15
Jul

Wednesday 140716

Essentials

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 2 (Add 5/10# from last week)

Skill:

WOD:
For Time:

  • 750m Row
  • 10 Rds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

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

Skill:

WOD
For Time:

  • 10-1 Clean and Jerk 135/95
  • 1 Round of Cindy 5 Pull Ups, 10 Push Ups, 15 Squats
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Russian KB Swings x 65

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) 8 Sets: (Sets 1-5 EMOM, Sets 6-8 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1
  • Set 2 – 50% x 1
  • Set 3 – 60% x 1
  • Set 4 – 70% x 1
  • Set 5 – 80% x 1
  • Set 6 – 85% x 1
  • Set 7 – 90% x 1
  • Set 8 – 95% x 1
Zach’s B-Day WOD
For Time:

  • 10-1 Clean and Jerk 155/105
  • 1 Round of Cindy 5 Pull Ups, 10 Push Ups, 15 Squats
Additional:
  • 10 Minutes Mobility

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