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Wednesday 140722

22
Jul

Wednesday 140722


Action from Mel’s B-Day WOD!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Deadlift x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:
A) 10 Sets:

  • High Hang Power Snatch + 2 Overhead Squat

B) 3 Sets:

  • 20 Hip Ext.
  • 20 Wt. Anchored Sit Ups
  • 10 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

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

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

WOD
A) 10 Sets: (Every 90 Seconds)

  • High Hang Power Snatch + Overhead Squat + High Hang Snatch

B) 3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Every 15 seconds for 5 minutes (21 total reps):

  • 1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 8 Sets: (Every 90 Seconds)

  • Halting Clean Deadlift (Mid Thigh) + Hang Clean + Clean

*DO NOT perform touch and go.  Drop the bar after hand clean, and reset for clean from floor.  Work on position and bar path.

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

Every minute, on the minute…
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 – 85% 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)

Skill:

WOD
3 Sets: (Every 5 Minutes)

  • 500m Row
  • 21 KB Swings 70/55
  • 50 yrd Sled Push
Additional:
3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
  • 10 Minutes Mobility

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